Shireen Rizvi, a professor of psychiatry, outlines four techniques known as TIP to help lower extreme emotional intensity during moments of high distress.
Key facts
- •Shireen Rizvi and co-author Jesse Finkelstein wrote 'Real Skills for Real Life' to teach DBT-based emotional regulation.
- •The TIP acronym stands for temperature, intense exercise, paced breathing, and paired muscle relaxation.
- •The temperature technique uses the mammalian dive reflex to slow the heart rate.
- •Paced breathing involves inhaling for a count of four and exhaling for a count of six.
- •Rizvi advises against the temperature technique for people with heart conditions or those on beta blockers.
Shireen Rizvi, a professor of psychiatry and behavioral sciences at Montefiore Medical Center, has outlined a set of techniques designed to help individuals manage extreme emotional distress. These skills, detailed in her book 'Real Skills for Real Life,' are based on dialectical behavior therapy (DBT). The methods, collectively known as the TIP acronym, aim to reduce emotional intensity from extreme levels to a more manageable state, allowing for greater clarity in decision-making.
The TIP Acronym Explained
The TIP acronym stands for temperature, intense exercise, paced breathing, and paired muscle relaxation. Rizvi notes that these techniques are intended for moments of acute distress, such as during conflict or significant life events, to help individuals regain composure. The goal is not to eliminate feelings entirely, but to lower their intensity so that a person can better address the situation.
Techniques for Managing Distress
The temperature skill involves submerging one's face in a bowl of ice water to trigger the mammalian dive reflex, which slows the heart and respiratory rates. Intense exercise involves activities like jumping jacks or running for at least 30 seconds to eventually trigger a calming effect through endorphins. Paced breathing requires exhaling longer than inhaling, while paired muscle relaxation involves tensing and then releasing specific muscle groups while focusing on a calming word.
Background and Safety
DBT was originally developed in the 1980s by psychologist Marsha Linehan to treat borderline personality disorder, though it is now used for a broader range of emotional challenges. Rizvi cautions that the temperature technique should not be used by individuals with heart conditions or those taking beta blockers, as the sudden decrease in heart rate could be dangerous.
Advertisement
This article was independently rewritten by ManyPress editorial AI from reporting originally published by NPR Health.
