Shift your body's response during a crisis
When you need relief fast TIPP is your go-to when emotions feel unmanageable — it doesn't solve the problem, it just brings the intensity down enough to think. Tick off each tool as you try it, then jot what you noticed.
Cold water on your face, ice cubes, a cold pack on your neck, or a very warm shower. Cold in particular triggers the mammalian dive reflex, which calms the nervous system fast.
Brief, high-intensity movement: jumping jacks, a short jog, a fast dance. 3–5 minutes is enough to burn off the adrenaline that distress rides on.
Inhale 4, hold 4, exhale 6–8. The long exhale activates your parasympathetic nervous system. Five minutes daily builds the habit before you need it.
4
Paired muscle relaxation Tense a muscle group for 5 seconds, then release. Work from toes up. The contrast between tension and release teaches your body what calm actually feels like.
What did you try and what did you notice?
Save TIPP practice View Saved 