This is something that I learnt in Living Skills Group recently and it works brilliantly for me.

TIPP SKills: Changing your body chemistry through reducing extreme emotions fast.

T – TIP THE TEMPERATURE of your face with COLD WATER – to calm down fast
– Holding your breath place your face in a bowl of cold water or hold a cold pack (zip lock bag of cold water) on your eyes and cheeks.
– Hold for 30 seconds. Keep water above 50F or 10c

I – INTENSE EXERCISE – to calm down your body when it is revved up by emotion
– Engage in intense exercise, if only for a short while
– Expand your bodys stored up physical energy by running, walking fast, jumping, playing basketball, lifting weights etc.

P – PACED BREATHING – pace your breathing by slowing it down
– Breathe deeply into your belly
– Slow your pace on inhaling and exhaling way down on average 5/6 breaths per minute
– Breathe out more slowly than you breathe in e.g. 5 seconds in and 7 seconds out

P – PAIRED MUSCLE RELAXATION – to calm down by pairing muscle relaxation with breathing out
– While breathing into your belly deeply tense your body muscles but not to cause a cramp
– Notice the tension in your body
– While breathing out, say the word ‘relax’ in your mind
– Let go of the tension
– Notice the difference in your body

***** Caution: Very cold water decreases your heart rate rapidly. Intense exercise will increase your heart rate. Consult your health care provider before using these skills if you have heart or medical condition, a lowered base heart rate due to medications, take a beta-blocker, are allergic to the cold or have an eating disorder.

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