TIPP

CALM YOUR BODY

Strong emotions affect your body, not just your thoughts.

TIPP uses simple body-based strategies to help lower emotional intensity.

CALM THE BODY → GIVE THE MIND A CHANCE TO CATCH UP

WHEN CAN TIPP HELP?

🔥 My emotions feel extremely intense.

❤️ My heart is racing.

😰 I feel panicky or overwhelmed.

⚡ I feel like reacting immediately.

🌀 My body feels tense or restless.

PAUSE FIRST.

CHOOSE WHAT HELPS NEXT.

LEARN TIPP

T — TEMPERATURE

Use a safe change in temperature, such as cool water on the face.

I — INTENSE EXERCISE

Use brief physical movement appropriate to your health and setting.

P — PACED BREATHING

Slow your breathing.

P — PAIRED MUSCLE RELAXATION

Tense and gently relax muscle groups.

BODY FIRST → THEN CHOOSE

TRY IT

Think about a difficult moment.

❤️ WHAT IS MY BODY DOING?

🫁 CAN I SLOW MY BREATHING?

🧘 WHAT SAFE BODY-BASED SKILL COULD I TRY?

WHEN MY BODY SLOWS DOWN, I HAVE MORE ROOM TO CHOOSE.

WATCH-- Optional Video

Want to review this skill again?

After watching

“Which TIPP strategy would be easiest for me to remember?

TAKE IT WITH YOU

MY RECOVERY CHECK

☐ I understand what TIPP is for.

☐ I practiced a TIPP strategy.

☐ I can name when I might use TIPP.

REMEMBER

BODY FIRST → THEN CHOOSE

Educational Resource: These materials support recovery-skills education and practice. They do not replace individualized treatment, professional medical advice, crisis evaluation, or guidance from your treatment team.

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