Navigating Emotional Distress with TIPP

In episode 172 of The Verywell Mind Podcast, licensed clinical social worker Amy Morin presents TIPP, an effective technique for navigating emotional crises. TIPP is an acronym that stands for temperature, intense exercise, paced breathing, and progressive muscle relaxation.

1. Temperature:

• Activate the Calming Response: To activate the body's natural calming response, take a cold shower, dunk your face in cold water, or hold ice cubes in your hands.

2. Intense Exercise:

• Release Calming Hormones: Engage in a short burst of vigorous exercise, such as jumping jacks, running in place, or push-ups, to release endorphins and promote a sense of calm.

3. Paced Breathing:

• Deep Breathing for Tranquility: Practice deep breathing exercises by inhaling for four counts, holding for seven counts, and exhaling slowly for eight counts. Repeat this cycle for several minutes.

4. Progressive Muscle Relaxatio_n:

• Systematic Tension and Release: Starting from the toes, progressively tense and relax each muscle group, one at a time, focusing on the sensation of tension and then releasing it.

When to Use TIPP:

• Managing Overwhelmi_ng Emotion: TIPP is particularly useful in managing overwhelming emotions like panic or intense anxiety, and can help calm the nervous system.

Benefits of TIPP:

• Calms the Nervous System: By engaging with TIPP techniques, you can reduce the activation of the sympathetic nervous system, which is responsible for the body's fight-or-flight response.
• Promotes Relaxatio_n: TIPP activates the parasympathetic nervous system, promoting feelings of relaxation and calmness.
• Prevents Impulsive Actions: By calming the nervous system, TIPP can help prevent rash or reckless behaviors by allowing time for clearer thinking.

Summary:

TIPP offers a practical approach for managing emotional crises by calming the nervous system and promoting relaxation. It involves regulating temperature, engaging in short bursts of intense exercise, practicing deep breathing, and performing progressive muscle relaxation.

Additional Resources:

• For more information on TIPP, visit Amy Morin's website: www.amyjorinlcsw.com
• Listen to episode 172 of The Verywell Mind Podcast: https://www.verywellmind.com/
• Contact Amy Morin for media or public speaking inquiries: www.amyjorinlcsw.com/contact/

Disclaimer:

This transcript is unedited and may contain inaccuracies or grammatical errors. Reach out to Amy Morin directly for media or public speaking requests.