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    TIPP Worksheet

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    hddixon
    This document provides instructions for using the TIPP technique to regulate intense emotions. TIPP involves using Temperature, Intense exercise, Paced breathing, or Paired muscle relaxation. For each technique, detailed instructions are given on how to implement the skill and assess if the emotion has subsided enough to proceed mindfully. Participants rate the intensity of their emotion before and after trying one or more of the TIPP skills.

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    TIPP Worksheet

    Uploaded by

    hddixon
    139 views2 pages
    This document provides instructions for using the TIPP technique to regulate intense emotions. TIPP involves using Temperature, Intense exercise, Paced breathing, or Paired muscle relaxation. For each technique, detailed instructions are given on how to implement the skill and assess if the emotion has subsided enough to proceed mindfully. Participants rate the intensity of their emotion before and after trying one or more of the TIPP skills.

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    TIPP worksheet

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    This document provides instructions for using the TIPP technique to regulate intense emotions. TIPP involves using Temperature, Intense exercise, Paced breathing, or Paired muscle relaxation. For each technique, detailed instructions are given on how to implement the skill and assess if the emotion has subsided enough to proceed mindfully. Participants rate the intensity of their emotion before and after trying one or more of the TIPP skills.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    139 views2 pages

    TIPP Worksheet

    Uploaded by

    hddixon
    This document provides instructions for using the TIPP technique to regulate intense emotions. TIPP involves using Temperature, Intense exercise, Paced breathing, or Paired muscle relaxation. For each technique, detailed instructions are given on how to implement the skill and assess if the emotion has subsided enough to proceed mindfully. Participants rate the intensity of their emotion before and after trying one or more of the TIPP skills.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    TIPP worksheet: To be used with the TIPP handout

    Situation- What is the triggering event? (Who was involved, what happened):

    _____________________________________________________________________

    Emotion: What emotion (or emotions) are you feeling right now?

    _____________________________________________________________________

    How intense is this emotion on a scale of 0 (not intense) to 10 (the most intense)?

    _______

    Choose a skill

    Temperature
    a. Hold your breath and put your whole face, up to your temples, in a bowl of cold
    water for 30 seconds, until it starts to feel uncomfortable. This should be enough
    to induce it. The colder the water, the better it works.
    b. If that’s not accessible to you for some reason, you can use a bag of ice water, or
    an ice pack, or frozen bags like veggies or something. you’d sit in a chair and hold
    it over the eyes and upper cheeks. Hold your breath.
    c. Has the emotion subsided enough to proceed mindfully? If not, move on to
    another TIPP skill.
    Intense exercise
    a. Ged rid of this energy by running, walking at a fast pace, doing jumping jacks,
    etc. Use exercise when you are agitated, very angry, or when you’re thinking
    about something and can’t stop, or when you need to bring up your mood.
    b. Has the emotion subsided enough to proceed mindfully? If not, move on to
    another TIPP skill.
    Paced breathing
    a. Slowing down the pace of inhaling and exhaling, breathing deeply from the abdomen.
    The breath out should be slower than the inhale (4 seconds in, 8 seconds out).
    b. Do this until you notice the arousal is less intense. It could take several minutes.
    c. Has the emotion subsided enough to proceed mindfully? If not, move on to another
    TIPP skill.
    Paired muscle relaxation
    a. Tense hands and wrists for 4 seconds as you inhale, release tension for 8 seconds as you
    exhale. Notice the sensation.
    b. Tense biceps for 4 seconds as you inhale, release for 8 seconds as you exhale.
    c. Pull your shoulders up to your ears for 4 seconds as you inhale, release for 8 seconds as
    you exhale.
    d. Wrinkle your forehead for 4 seconds as you inhale, release for 8 seconds as you exhale.
    e. Shut your eyes tightly for 4 seconds as you inhale, release for 8 seconds as you exhale.
    f. Arch your back for 4 seconds as you inhale, release for 8 seconds as you exhale.
    g. Clench your legs and thighs for 4 seconds as you inhale, release for 8 seconds as you
    exhale.
    h. Point your toes for 4 seconds as you inhale, release for 8 seconds as you exhale.

    Take a moment to nonjudgmentally observe your emotional state now. How strong is that
    emotion now on a scale of 0 to 10?

    _______

    What skill(s) did you try?

    _____________________________________________________________________

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