Calming Emotions with TIPP

Scott·

Emotion Regulation

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At a Glance

SubjectEmotion Regulation

Original Prompt

Therapeutic Modality: DBT (Distress Tolerance + Emotional Expression) Students pair up and practice expressing emotions in non threatening scenarios such as “a friend forgot to text back” or “you felt left out during lunch.” Before beginning, teens complete a guided TIPP exercise—cold water splash, paced breathing, or movement—to model regulating the body before verbal expression. Once calm, partners take turns expressing a feeling using an “I statement,” while the listener practices non judgmen...

This resource outlines the TIPP method, a set of four techniques—Temperature, Intense Exercise, Paced Breathing, and Progressive Relaxation—that help individuals effectively calm their bodies and manage overwhelming emotions. It emphasizes the importance of distress tolerance as a foundational skill for emotional regulation. Each technique is explained with practical steps to quickly lower emotional intensity, manage physical tension, and promote relaxation. Additionally, the resource includes strategies for communication using 'I' statements to help express feelings clearly and constructively. This document aims to equip individuals with tools for self-regulation and enhance their ability to communicate emotions in a supportive manner.