May Coping Skill

With Grace’s featured coping skill for the month of May is Distress Tolerance, through “TIPP”

Within Dialectical Behavioral Therapy, there is a skill called distress tolerance. One of the ways to build this skill and generally help to cope with issues/ people that may be distressing is “TIPP”:

T - Temperature (cold shower/ car AC/ ice rolling/ consuming cold food or drink)

I - Intense Exercise (sprinting/ hot yoga/ jump rope)

P - Paced Breathing (triangle or box breathing/ physiological sigh)

P - Paired Muscle Relaxation (tightening and relaxing muscle groups one by one)

Doing these things when you feel stressed or overwhelmed can help to recenter the body and mind as well as distracting from the situation that is causing distress.