TIPP Technique

Practice each of these techniques so you know what they feel like. Then use them, when you feel overwhelming emotion and you feel like you need them.

T: Temperature

Similar to one of the previous techniques that we worked on, the first step works by changing the temperature.

Cooler temperatures decrease your heart rate (which is usually faster when we are emotionally overwhelmed). You can either splash your face with cold water, take a cold (but not too cold) shower or if the weather outside is chilly you can go outside for a walk. Another idea is to take an ice cube and hold it in your hand or rub your face with it.

Higher temperatures increase your heart rate (which is usually lower when you feel depressed, sad, or anxious). You can take a hot bath, nestle up in a blanket, go outside on a hot day, or drink a warm tea.

Note, be smart about it. You don’t need to go full Wim Hof. Cold exposure can make your blood pressure drop, and heat exposure can raise your blood pressure. If you have a medical condition where this could be a problem, skip this step or consult your physician.

I Intense Exercise

When you have a built-up energy as a result of experiencing overwhelming emotions, it can be a really good idea to spend this energy by doing a cardio workout. It doesn’t have to be anything fancy – you don’t need special equipment or expensive membership in a gym. Simply get on your feet and do one of the following: go for a run around the block, do jumping jacks in your room, go outside and walk fast. You can also try jumping rope, dancing or lifting weights (if you already have them). Do this for 10-15 minutes but don’t overdo it. When you spend that conserved energy, you will feel more tired, and your overwhelming emotions will become more balanced.

P: Paced Breathing

In order to reduce the physical manifestation of the overwhelming emotions you feel (for e.g. increased heart rate, flushed face, dry mouth, sweating etc.), it helps to try to control your breathing so that its rate will eventually decrease. Try the following technique: breathe in deeply through your nose (abdominal breathing) for four seconds and then breathe out through your mouth (for six seconds). Do this for 1-2 minutes.

P Progressive Muscle Relaxation

To relax the tense muscles in our body while we are experiencing extreme emotions, you can try progressive muscle relaxation. You can do this from a seated position. Start with the top of your body – become aware of your muscles and the upper back and deliberately tighten them for five seconds. Then let go – you should feel the region loosening up. Keep doing this with your arms, your abdominal and back muscles, your bottom muscles, thighs, and upper legs, and calves. This is a great way for your body to let go of the excessive energy that has built up with overwhelming emotions.

Example

Situation: “Today, when I woke up, I felt empty and down. It didn’t help that the weather has been dull for days now. All of this reminded me how two years ago, this time of the year, I was feeling very depressed and coping with my dysfunctional relationship with my father. This memory made me spiral down, and in no time, I didn’t want to go on with my day, finish the work responsibilities that I have, or do anything. As the morning went on, I felt even more depressed and empty.”

T – Temperature: I chose to have a hot bath, something that will make me feel warmer, both physically and potentially emotionally as well. It felt like an act of self-kindness, and it did help me not to fall even more into this sad memory lane.

I – Intense exercise: I put on some music since I could use having a little fun time, and I put the effort to get my muscles going and dance. I did this for 10 minutes, and I felt more energized after.

P – Paced breathing: I did two minutes of the paced breathing technique.

P – Progressive muscle relaxation: By step four, I already felt better doing the previous three. Nevertheless, I sat comfortably and did the progressive muscle relaxation instructions. I feel like the TIPP technique really helped me not to feel more empty and depressed, and I went on with my day.