Dialectical Behavioural Therapy (DBT) Resource Bundle (386 pages)

T.I.P.P Distress tolerance skill

T. I. P. P.

Change the temperature This can be done many ways, such as splashing cold water on your face, filling a sink up with very cold water, or you could even use water from the fridge or add ice cubes to your tap water.

Improves memory and brain function Aids in weight management and general health. Improve your quality of sleep. Reduce feelings of anxiety and depression. Intense exercise Exercise for at least 20-30 minutes a day.

Paced Breathing Breathe out slower and longer than when you breathe in. You can start with a 1-second difference and work your way up- breathing in for 4 seconds and out for 5 seconds.

Paired Muscle Relaxation Relaxing at night time or if you are feeling anxious. You can work from toe to head or head to toe or pick body parts that work for you. Notice the tension in your muscle, then tense that muscle as hard as you can while you breathe in, as you breathe out say the word ‘relax’ in your mind and release the tension.