TIPP skills

hello everyone!

sometimes our emotions and urges get so intense, it takes away our ability to use other coping skills. i'll be listing here 4 coping techniques one can use instead of self injury/harm.

T- temperature

• you can dip your face in cold water, hold your breath for 30-60 seconds.

• if not that, put ice cubes or an ice pack around your eyes, cheeks and neck.

I- intense exercise

• engage in intense cardio or exercise.

• try to keep at it for atleast 20 mins.

P- paced breathing

• try to slow your breathing down to 5-6 breaths a minute.

• you can use a timer on your phone or any other device for this.

P- paired muscle relaxation

• try and tense your muscles as you breathe in, for 5-6 seconds. notice that feeling.

• then relax them as you breathe out, while paying attention to how it feels.

• notice the difference between the feeling of tension and the feeling of relaxation.