You don't have to see the whole staircase, just take the first step.

Sometimes our brains, when overwhelmed, lose the ability to focus on anything but the emotions we are feeling. Some call this dysregulated, others may call it overstimulated, but the two are similar. Emotional overwhelm may come out in the form of an anxiety attack, panic attack, or -- for some, anger, as examples. Once you figure out what your experience looks like, you can recognize when it is time to try out TIPP. TIPP is meant to ground you into a mindful enough state to think of other coping skills; it is not a band aid or a way to entirely avoid your emotions (which is not good for you).

HINT: I personally like the temperature part of the acronym, because for me I most get overwhelmed in social environments. At the grocery store I may grab a frozen product and hold it in my hand for a little while, or at a party I may grab a cold drink. For me, I have found that this is the most discrete, accessible, and quick way to ground myself back into a state of mindfulness. Others may find different parts of this acronym easier.

Use temperature changes to alter your mental state. Cold temperatures will slow your heartbeat. Warmer temperatures can increase it. The former is useful when anxious; the latter when depressed and/or needing simulation. You do not need to go to either extreme; you do not have to take an ice bath or stand in hot shower that hurts and could harm you.  If you have any concerning health issues concerning your blood pressure, please consult a doctor before practicing this skill to any extreme. 

Cold examples: Ice held to your body (I personally like to use my outer cheek bone and inner thigh for this when able to do so appropriately), splashing cold water on your face, holding/drinking an ice cold drink, a cold shower or swim on a summer day.

Warm examples: Wrap up in a blanket, take a warm bath (bubbles/Epsom salt encouraged), sunbathe, have a warm coffee or tea.

NOTE: Speak with a doctor/mental health professional before practicing this if you have an eating disorder or health issue impacted by exercise. These skills are here to help you, not harm you!

HOW TO USE: If your state of overwhelm has brought an influx of energy you feel you need to get out, do so in a 10-15 minute bout of exercise. Jumping jacks, hula hoops, jump rope, crunches, jogging in place or outside are all examples. If you meet either of the concerns above, asking your doctor about gentle yoga/stretches  as an alternative is also encouraged!

I have found this is most useful to aid against the uncomfortable physical symptoms that can arise. If you are panting/hyperventilating, sweating, feel flush, are experiencing chest pains known to be from anxiety, etc. this skill could be useful. Breathe in for 4 seconds and out for 6. This will slow your heartbeat after a while and, in turn, lower the symptoms that come along with the feelings. If you are hyperventilating, note that mindfulness of your breath will be crucial. It may take several attempts at getting your breathing counts correct. This is okay and normal, just keep trying.

Highly emotional states often come with tension being felt in your body. Note that in trauma survivors, this often can sneak up on you. Work on trying to be mindful of whether your body feels tense on a day to day basis. Also note where the tension is occurring. Then begin checking in often and noting whether or not it is time to apply this skill. 

HOW TO USE: From either a laying or sitting position: Beginning at the top of your head and slowly working down to your toes, tense a part of your body on purpose for 5 seconds. Do not tense your whole body at once; focus on one area at a time. Then release the muscles you are tensing.