Ever notice how your cheeks get flushed when your angry or ashamed, your body feels heavy and cold when you're sad, and you get that prickly sensation on the back of your neck when you're afraid? That's because our emotions are physiological! The TIPP skills are all about bringing down intense emotions and resisting crisis urges by changing our physiology. See the series below to learn and practice the TIPP skills.
Temperature
Didactic: 0:00 to 6:01
Practice: 6:02 to 10:04
Homework: 10:05 to end
Homework:
(1) Set a timer 1x/day for the next week
(2) Grab your icepack, set your timer for 30-seconds, and practice activating your dive reflex every day this week.
Intense Exercise
Didactic: 0:00 to 2:10
Practice: 2:10 to 6:35
Homework: 6:36 to end
Homework:
(1) Make a list of intense exercises that will work for you when you are really distressed (ex's: Burpees, HIIT videos, mountain climbers, jumping jacks, run stairs, wall-sit + chest-press, play soccer)
(2) Schedule 3 activities into your next week and throw yourself in to these activities, trying to expend as much energy as possible
Paced Breathing
Didactic: 0:00 to 2:45
Practice: 2:46 to 6:06
Homework: 6:07 to end
Homework:
Set a timer for 1-5 minutes and practice paced breathing using your preferred count (we love 4-seconds in, 5-seconds hold, 6-seconds out). Do this every day this week!
Progressive Muscle Relaxation
Didactic: 0:00 to 2:35
Practice: 2:46 to 7:59
Homework: 6:07 to end
Homework:
Practice PMR 3x this week at different lengths:
Repeat the practice from this video (start at 2:46)
Practice another short PMR found here: https://www.youtube.com/watch?v=wXUxiR6yQ_Q
Build up to a 15-minute practice found here: https://www.youtube.com/watch?v=86HUcX8ZtAk
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