T - I - P - P

To help you regulate your emotions in times of distress, use this skill when emotional arousal becomes heightened.

T – Temperature Change

What to do – Make yourself cold.

Splash cold water on your face – hold onto an ice cube, place a cold gel mask on your eyes or forehead.

Why it works – This helps to slow your heart rate and calms you down.

(This activates the parasympathetic nervous system)

I – Increased Exercise

What to do – Engage in short bursts of intense exercise.

Run in place, jump, dance jumping jacks etc

Why it works – This burns up some of the energy fuelling a high activation state.

(Movement increases your heart rate and naturally releases endorphins)

So how does exercise help with anxiety?

P – Paced Breathing

What to do – Slow down your breathing and focus on taking deep breaths.

Box Breathing – Square Breathing

Why it works – This slows down your heart rate.

(This will kick in your parasympathetic nervous system)

Breathing......not just for everyday life!!

P – Paired Muscle Relaxation

What to do – Tense and relax each muscle group.

From head to toe, one muscle group at a time.

Why it works – By doing this, it will trick the muscles into relaxing.

Adapted from DBT Skills learnt.