TIPP skills are high-speed 'reset buttons' for your nervous system. In Dialectical Behavior Therapy (DBT), these skills are used when emotional pain is so intense (8/10 or higher) that cognitive tools like 'challenging thoughts' simply won't work because the logical part of the brain has gone offline.
The acronym stands for Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation. Each of these techniques leverages your body's biology to force a change in your emotional state.
For example, using cold water (Temperature) triggers the Mammalian Dive Reflex, which naturally slows your heart rate and redirects blood flow to the brain and heart. These skills don't solve the original problem, but they 'bring you back down' so that you are regulated enough to use other coping tools.
