TIPP Skill#
Distress ToleranceWeek 7
Temperature#
to stimulate senses
- Splash cold water on face
- Ice lolly
- Hold an ice pack onto my face
- Hold a cold drink to my cheek
- Warm bath
- Warm cup of tea/horlicks
- Wrap up in a blanket
Intense Breathing#
to increase the flow of oxygen to the brain
- Do some star jumps
- Play an active game (like Rock Band drums or Beat Saber)
- Clean the house
- Go for a power walk
Paced breathing#
to regulate heart rate & oxygen flow
- Box breathing
- Long breaths using tummy
- Try to breathe in, hold, and then long breath out until feeling calmer
- Be persistent!
Progressive Muscle Relaxation#
to burn excess energy & stimulate muscles
- Alternate tensing & relaxing muscles throughout the body
- Do a body scan