TIPP Skill

Quickly calm down during intense emotional crisis situations.

TIPP

Change your body chemistry to calm down fast when emotions are overwhelming. Any one of these helps — start with whichever you can do right now.

Steps

Temperature Tip your face into cold (not icy) water, or hold a cold pack over your eyes and cheeks, and hold your breath for about 30 seconds. This sets off the body’s dive reflex, which quickly slows your heart.
Intense exercise A short, hard burst of movement — running in place, jumping jacks, push-ups — burns off the surge of energy a strong emotion creates.
Paced breathing Slow your breathing right down: in for a count of 5, out for 7. Making the exhale longer than the inhale switches on the calming, parasympathetic system.
Paired muscle relaxation Breathe in and tense a group of muscles; breathe out and let them go completely. Move through the body, noticing tension melt into release.

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