Cool Down When You're Emotionally Overheating

Did you know that changing your body chemistry can help calm your emotional state? When you’re in a crisis or difficult situation (whether internally or externally) your state of mind can cloud your ability to make wise decisions. By learning to tolerate distress, you will improve your ability to regulate your emotions and act accordingly. 

In the distress tolerance module, the TIPP skill helps to create a bodily reaction lowers your emotional response. This skill is unique because it involves a change in your physiology through your parasympathetic nervous system. The parasympathetic nervous system slows you down and increases more thoughtful responses to certain stimuli. By activating this system during distress, you’re able to process and respond to your emotions more rationally.  

Here’s how TIPP works:

T: Tip your temperature. Activate your "dive reflex" by holding your breath and dipping your face in cold water, or splashing cold water on your face. Try holding an ice cube in the palm of your hand or take a hot shower. This will lower your heart rate naturally.

I: Intense exercise. Engage in short bursts of intense exercise, such as jumping jacks or jump roping, to calm down your body when it is revved up by emotion.

P: Paced breathing. Pace your breathing by slowing it down. Exhale OUT for longer than you inhale IN. Taking control of your breathing will help in calming you emotionally.

P: Progressive muscle relaxation. While breathing into your belly, tense your body muscles. Exhale and relax. Begin at the top of your head or in your toes and work your way throughout your body.

If you struggle with tolerating difficult emotions, consider using the TIPP skill to change your body chemistry. By taking your emotional temperature and engaging in practices that physiologically slow you down, you can better regulate your emotions and as a result, improve your life.