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Distress Tolerance Skill – T.I.P.P

Helps you to de-escalate at the height of a crisis.

Temperature

  • Face in cold water
  • Cold shower
  • Cold pack on your eyes and cheeks

To calm down fast.

Intense Exercise

  • Intense exercise
  • Running
  • Jumping jacks
  • Push-ups or sit ups until you’re tired

To calm down your body when it’s revved up by emotion.

Paced breathing

  • Long
  • Slow
  • Deep belly breaths
  • Breathe out longer than you breathe in.

To calm down by slowing your breathing.

Progressive Muscle Relaxation

Tense your muscles while breathing in and relax them when breathing out. Notice the tension, and notice the different when relaxed.

To calm down by tensing and relaxing your muscles.

Please note: We are not an emergency service, if you are in crisis and need urgent support or are worried about immediate risk of harm to self or others, please call 999. Alternatively, you can contact your GP and ask for an emergency appointment or visit your local A&E department. You can also contact the following services 24 hours a day, 7 days a week: NHS Helpline (111) and Samaritans (116 123).