Stressed out and can't think straight? It's time to chill out and learn some new tricks! Shireen Rizvi, a professor of psychiatry and behavioral sciences, and her co-author Jesse Finkelstein, a clinical psychologist, offer a helpful guide in their book, Real Skills for Real Life: A DBT Guide to Navigating Stress, Emotions, and Relationships. They introduce a set of techniques called TIP, which can help you manage distress and intense emotions. These skills are rooted in dialectical behavior therapy (DBT), a powerful tool for anyone looking to improve their emotional well-being.
TIP: A Quick Way to Cool Down
The TIP acronym stands for temperature, intense exercise, paced breathing, and paired muscle relaxation. These four skills can be your secret weapon when you're feeling overwhelmed and can't think straight.
T: Lower Your Temperature
When you're in the heat of the moment, it's time to plunge into cold water. Fill a large kitchen bowl with cold water and ice, take a deep breath, and immerse your face, eyes, and temples. Hold your breath for as long as you can. This simple act triggers the mammalian dive reflex, slowing down your heart rate and respiratory rate, which is exactly what you need when you're in distress.
But be warned! This technique is not for everyone. People with heart conditions or those taking beta blockers should avoid it, as a sudden decrease in heart rate could be risky. Otherwise, give it a try and feel the chill!
I: Intense Exercise
Get your heart rate up with some intense exercise! Run up the stairs, do some jumping jacks, or pushups. Sustain that movement for 30 seconds or longer. It might seem counterintuitive, but revving up your body in a moment of high agitation can actually make you feel calmer. When you stop, your heart rate decreases, and endorphins kick in, leaving you feeling more relaxed.
P: Paced Breathing
Breathing is often overlooked, but it can be a powerful tool. Try paced breathing by making your exhale longer than your inhale. Breathe in for a count of four, then breathe out for a count of six. This technique slows down your heart rate and lowers emotional intensity, helping you regain control.
P: Paired Muscle Relaxation
Tension and relaxation go hand in hand. Go through your body, muscle group by muscle group, and tense the muscles as tight as you can. Then, release them and breathe in as you clench. As you breathe out, say or think of a word associated with relaxation, like 'relax' or 'calm'. This paired muscle relaxation technique enhances your overall sense of calm.
Intensity is Temporary
One common misconception about distress is that it needs to be eliminated immediately or it will last forever. But that's not the case! According to Rizvi, intense moments are temporary, and whatever you're feeling will pass. So, take a deep breath, and remember that you've got this! You can learn to accept and respond to distress in a more effective way, and these TIP skills are a great place to start.
So, the next time you're feeling overwhelmed, give TIP a try. Lower your temperature, get your heart pumping, breathe, and relax. You'll be amazed at how quickly you can bring down the intensity and gain clarity. Remember, these skills are not just for those with complex mental health issues; they can benefit anyone facing emotional challenges. Let's chill out and navigate stress with these powerful tools!
