Stop an Anxiety Attack in Its Tracks
Do you ever feel like your emotions are like a storm inside you, making it hard to stay calm?
I want to tell you about a helpful skill called TIPP that comes from Dialectical Behavior Therapy (DBT). TIPP stands for temperature, intense exercise, paced breathing, and paired muscle relaxation.
It's like having a toolbox of strategies to help you cool down when your emotions are running hot! Let’s discuss them a little more:
Temperature: Sometimes, all it takes is a change in temperature to shift your mood. Try splashing cold water on your face or holding an ice cube in your hand for a few seconds. It's like hitting the reset button on your emotions.
Intense Exercise: When you're feeling overwhelmed, giving your emotions a healthy outlet by moving can make a BIG difference. Go for a quick run, do some jumping jacks, or even dance around your room like nobody's watching!
Paced Breathing: Breathing is a powerful tool to help calm your mind. Try the 4-7-8 breathing technique: breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat this a few times, and you'll feel like you're taking a mental break.
Paced Breathing: Breathing is a powerful tool to help calm your mind. Try the 4-7-8 breathing technique: breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat this a few times, and you'll feel like you're taking a mental break.
When you start to feel overwhelmed or panicky, it's like your body's way of telling you to take action and that’s why you feel restless. However, the most helpful thing you can do in these moments is to slow down and regulate your emotions. This way, you'll be in a better headspace to make the best choice about what to do next!
