There is an easy guide to DBT's TIPP Skills.

TIPP skills can be used to bring down the intensity when emotions are out of control.There are four TIPP skills.They can be used in a crisis to calm things down.In summary form, they are presented, followed by more detail below.

We can quickly decrease the intensity of an emotion by changing our body temperature.Hold your breath as you dip your face in cold water.Try to keep it there for 30 to 60 seconds.If you have cardiac problems, do not attempt this TIPP skill.If that is not possible, try an ice pack on your face.

We engage our physical body in a way that de-escalates intense emotions by engaging in intense cardio/aerobic exercise.If it is not possible to exercise for 20 minutes or more, do what you can.If you want your heart rate to be 70%, you need to exercise.This calculator can be used to calculate your heart rate.

Slow your breathing down to 5 or 6 breaths per minute.The inbreath and outbreath should take 10 to 12 seconds to put together.A timer or app can be very helpful in helping you do this.The Breathing App for iPhone can be used to set the pace of breathing ahead of time.

As you breathe in, practice tensing your muscles.Look at that feeling.Pay attention to how that feels as you relax them.There is a difference between the feeling of tension and relaxation.Go through each muscle group and relax each one.Say to yourself, "relax." as you relax a muscle group.

TIPP skills are lifesavers.We can't use our other skills when emotion is so intense.The emotions won't be taken away by TIPP skills.They help take the intensity down to a level where we can use other things to deal with difficult situations and feelings.Information about each skill can be found below.

If you put your face in cold water, it will make you feel less emotional.The video is below.Our parasympathetic nervous system is activated when this reflex slows our heart rate.Emotions are something we experience with our bodies.Our bodies can be used to change our emotions.

If you use an ice pack on your face instead of cold water, try to hold your breath at the same time.

If you want to get the most out of this skill, you need to rate your emotional intensity from 0 to 100 before you start exercising.Look at what the difference is.Remember, the TIPP skills are meant for help with managing emotions now, not later, so pick a type of exercise that is available immediately.

Emotions prepare us for action.The body is primed for intense activity when emotions are high.

The parasympathetic nervous system is activated by paced breathing.This will affect our heart rate and emotional intensity.

A deeper and slower breath cycle can be achieved by breathing into your belly.Don't give yourself the option to stop early, plan to do this exercise for at least five minutes.Write down your level of emotional arousal by rating it from 0 to 100, just like you did with exercise.Take a look at how you feel after five minutes.

Conscious breathing can be thought of as a skill.This one doesn't require you to do anything specific with your mind.It is not a mental exercise.

TIPP is a skill that improves with practice.It is helpful to practice it when you are not emotional.It will be well-rehearsed when you really need it.

It is important to say "relax" to yourself as you exhale.This is where thepaired comes in.Say "relax" to yourself and you will get the feeling of relaxing.It will help you relax when you need to.

This skill is practiced by relaxing one muscle group at a time.Go through each group.

TIPP skills can be used to survive a crisis.You will be able to cope more effectively if you use them when you need them.