Hi all, and welcome to the first blog post of my new series: ✨ DBT #skilloftheweek ✨
Each post in this series will provide you with the WHAT the function of each skill is, HOW it works on our bodies & emotions, and WHEN might be a good time to use it!
10/15/2023
DBT #skilloftheweek: TIPP
(#distresstolerance)
WHAT: The TIPP skills are a way to quickly tip your body chemistry - they work very fast, within seconds to minutes, to help decrease high emotional arousal. The TIPP skills are easy to use and don't require a lot of thinking - this is why they're especially great on the go skills. Several of the TIPP skills can easily be used in various public locations - school, work, in the car, or in the grocery store!
HOW: When we're stressed, our bodies sympathetic nervous system (SNS) activates - you might know this as your fight-flight-or-freeze system. When this happens, our heart rate, blood pressure, and saliva production increases, our pupils dilate, digestion slows, and many of our other bodily functions are altered in some way. Important to note: When our SNS is activated, the part of our brain that controls thought - the prefrontal cortex - shuts down. This is because in that moment our body is preparing for action - action is what's necessary for survival!
Additionally, we also have the parasympathetic nervous system (PNS). The PNS is what helps us to slow down and take a rest - it's the complete opposite of the SNS. Think of it as the yin to the SNS's yang. If you're thinking to yourself: does this mean that it does the opposite of what the SNS does, then? Like, it decreases our heart rate and our blood pressure? If that's what you were thinking, then you'd be right! The PNS functions completely opposite to the SNS - it counteracts everything the SNS does!
The TIPP skills directly target our bodies PNS to allow for quicker emotion regulation. Using skills that target the PNS when our SNS has been activated can reduce the intensity of our emotions which, in turn, can decrease our brain being in a state of overwhelm. This gives us pause long enough to allow for our prefrontal cortex to come back online, for our thoughts to become a little clearer, and for us to make mindful, effective choices in the moment versus engaging in impulsive, ineffective behaviors!
WHEN: When do you want to use the TIPP skills?
- When you are completely caught in your emotion mind! (Don't know what emotion mind is? Ask your therapist, and/or stick around for the next skill: States of Mind & Mindfulness: Part 1)
- When you're having strong urges to engage in impulsive, self-destructive, ineffective behaviors
- When there's an important demand that needs to be met, responsibility that needs to be fulfilled, or task that needs to be completed and you are feeling overwhelmed by it
- When your brain is not processing information you are receiving and this is beginning to overwhelm you
- When whatever emotion you are experiencing is overwhelming you
- When you are not able to engage in other preferred skills
- When you have reached your skills breakdown point
Practice Makes Progress
T (temperature)
I (intense exercise)
P (paced breathing)
P (progressive muscle relaxation)
Until next time, take care of yourselves ❤️
Sincerely,
Danielle Smith, LMHC, CCTS-I
DISCLAIMER: This post is not a substitute for therapy. The information contained in this post is general information for educational purposes only. The information in this post is not, nor is it intended to be, therapy or psychological advice. Nothing in this post should be considered professional advice. If you are a current or former patient please remember that your comments or likes may jeopardize your confidentiality. The information provided in this post does not constitute development of a therapist-patient relationship. Please consult your primary care physician or mental health provider regarding advice or support for your health & well-being. If you are in a crisis, please call the suicide crisis hotline at 988 or contact your local emergency room.
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