Uncertainty is not easy to navigate, but Dialectical Behavior Therapy (DBT) can help you act compassionately instead of irrationally. DBT is a form of therapy that focuses on building skills which can help you deal with painful emotions and life’s most difficult situations. Best of all, TIPP skills, which are one category of DBT skills, can be used by virtually anyone at any time.
If you’re feeling stressed or overwhelmed during this state of unease, you can use TIPP to quickly regulate your emotions and regain your internal peace. Here’s how:
T – Tip The Temperature: A great strategy to cool down is to, well, cool down with “ice diving.” Fill a bowl with cold water (and ice if handy) and dunk your face for at least 30 seconds. No need to make it freezing; 50 degrees Fahrenheit works just fine. No bowl of water? Two cans of cold soda or frozen peas can work in a pinch. Now, you can even check your smartwatch and watch your heart rate decline after you do this. This happens because the sudden cold temperature sets off your mammalian diving reflex. This reflex activates your parasympathetic nervous system which causes your heart rate to lower. This change in physiology gets your body to a calm state… and ideally, it will send signals to the mind that things are okay. If you have a pre-existing heart condition, however, you should probably skip this skill because it slows the heart rate, but fear not; you can benefit from the other skills.
I – Intense Exercise: Intense, quick exercise can help you “sweat it out.” Running, push-ups, burpees, jumping jacks, or any other high-intensity exercise can help flood your body with natural endorphins. Natural endorphins can help you feel good again using just your body. This endorphin flush helps your body release intense emotions.
P – Paced Breathing: Think of this as a “wax on, wax off” exercise but with breathwork. The goal here is to focus solely on your breathing and make sure it is slow, concentrated and focused. This can be done any way you like. Here’s what we recommend: close your eyes and sit comfortably with your feet flat on the floor and your spine straight. Relax your whole body and breathe in for four seconds and then out for four seconds. Pay special attention that your breaths are deep and coming from the stomach as opposed to the chest. Paced breathing is a simple yet effective life-hack to cue your parasympathetic nervous system and to get your body feeling more centered and zen.
P – Paired Muscle Relaxation: Often, the mental aspects of stress can result in physical tension that we may not realize we are carrying with us throughout the day. As any dedicated yogi will gladly tell you, “your issues are in your tissues.” Pairing muscle relaxation with paced breathing is a great first step in starting to release and regulate some of that tension. If you jump on the internet, you may find yourself knee-deep in muscle relaxation techniques and meditation strategies, but there’s always a basic DIY option. To do this apply muscle tension to a specific part of the body like the feet. Take a slow, deep breath and squeeze the muscles in your feet for 4 seconds. Then exhale and let all the tightness flow out of the tensed muscles and relax them! The most important part of pair muscle relaxation is noticing how it feels when the muscles are fully released. Ah, sweet relief!
Uncertainty is not easy to navigate especially in a global pandemic, but it is normal to experience emotional waves during a crisis. DBT and DBT skills can help improve your mental wellbeing and increase your tolerance of distress. Visit brooklynminds.com to learn more about our DBT groups or find a DBT therapist who can help you further develop these skills.
