Useful Skill Coping with Stress -- TIPP Skill!

From day to day, we all experience all kinds of stress. Especially now, under the coronavirus pandemic, when working from home, we may get more irritable toward others, have more difficulties sleeping, or feel very lonely, or unhappy.

I want to introduce one coping skill, TIPP, to you all.

This skill was developed by Dr. Marsha M. Linehan, is one very useful technique in Dialectical Behavioral Therapy (DBT), and includes four different techniques. I revised it a little bit here.

T: Temperature change.

• Hold one ice cube, until it melts.

• Hold a cold pack on your cheeks.

• Put your face in a bowl of cold water for 10 seconds.

I: Intense exercise.

• Try some forms of intense exercise, for 10-15min.

• You can try jumping, fast walking, jumping, running the stairs, HIIT, etc.

P: Paced breathing.

• Breathe in and out through diaphragm.

• Try 4-7-8 breathing method: breathe in while counting for 4 seconds, hold your breath for about 7 seconds, and then breathe out for 8 seconds.

P: Paired muscle relaxation (PMR).

• Tense each muscle group for 10 seconds, then relax.

• You can follow the youtube vide or my audio to try this exercise.