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TIPP Worksheet

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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400 views2 pages

TIPP Worksheet

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.

Uploaded by

hddixon
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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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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