Cracking Addiction

Distress Tolerance Techniques: TIPP


Listen Later

TIPP is a simple and effective acronym that stands for Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation. Each component of TIPP is designed to help us manage acute distress in a different way.

Temperature: Exposure to cold temperatures has been shown to reduce sympathetic nervous system tone and increase parasympathetic nervous system tone. This means that cold exposure can help us calm down and feel more relaxed. To use this technique, you can try putting your face into a bucket of iced water for 30-60 seconds. While this may sound unpleasant, it can be a powerful tool for managing acute distress.

Intense Exercise: Intense exercise can help disperse the adrenaline rush associated with acute distress. When we experience distress, our body releases adrenaline, which prepares us for fight or flight. However, if we do not use this adrenaline, it can build up and cause us to feel more anxious or agitated. Intense exercise can help us burn off this adrenaline and feel more calm and relaxed. To get the most benefit from intense exercise, it is important to reach our maximal heart rate. Our maximal heart rate is calculated as 220 minus our age. For example, if you are 30 years old, your maximal heart rate would be 190 (220-30=190). To get the most benefit from exercise, we should aim to achieve 90% of our maximal heart rate for 30-second bursts. This can increase our fitness and also reduce our emotional distress.

Paced Breathing: Paced breathing is a technique that involves slowing down our breathing to help us feel more calm and relaxed. To use this technique, we should inhale for 4 seconds, hold our breath for 4 seconds, and then exhale for 4 seconds. This can be repeated for several minutes until we feel more calm and relaxed.

Progressive Muscle Relaxation: Progressive muscle relaxation is a technique that involves tensing and then relaxing different muscle groups in our body. This can help us release tension and feel more relaxed. To use this technique, we should tense our muscles for 5-10 seconds and then relax them for 10-20 seconds. This can be repeated for several minutes until we feel more relaxed.

Discussions and comments in our videos are for informational purposes only and should not replace the advice of your medical professional. Please consult with your doctor before making any changes to your medical treatment or lifestyle.

Latest Blogs

https://www.meducate.com.au/blog

About Meducate ®

Meducate provides online education for doctors, clinicians, health professionals and the public.

See the website to browse the many different talks and courses available https://www.meducate.com.au

...more
View all episodesView all episodes
Download on the App Store

Cracking AddictionBy Meducate

  • 5
  • 5
  • 5
  • 5
  • 5

5

6 ratings


More shows like Cracking Addiction

View all
Background Briefing by ABC listen

Background Briefing

68 Listeners

NEI Podcast by Neuroscience Education Institute

NEI Podcast

129 Listeners

ADHD Experts Podcast by ADDitude

ADHD Experts Podcast

1,322 Listeners

Psychologists Off the Clock by Debbie Sorensen, Jill Stoddard, Yael Schonbrun, Michael Herold & Emily Edlynn

Psychologists Off the Clock

322 Listeners

The Curbsiders Internal Medicine Podcast by The Curbsiders Internal Medicine Podcast

The Curbsiders Internal Medicine Podcast

3,336 Listeners

The Addicted Mind Podcast by Duane Osterlind, LMFT

The Addicted Mind Podcast

618 Listeners

Psychiatry & Psychotherapy Podcast by David Puder, M.D.

Psychiatry & Psychotherapy Podcast

1,321 Listeners

Real Life Pharmacology - Pharmacology Education for Health Care Professionals by Eric Christianson, PharmD; Pharmacology Expert and Clinical Pharmacist

Real Life Pharmacology - Pharmacology Education for Health Care Professionals

716 Listeners

Psychopharmacology and Psychiatry Updates by Psychopharmacology Institute

Psychopharmacology and Psychiatry Updates

290 Listeners

Mad Dog Recovery AA Speakers by Mad Dog Recovery

Mad Dog Recovery AA Speakers

212 Listeners

The Carlat Psychiatry Podcast by Pocket Psychiatry: A Carlat Podcast

The Carlat Psychiatry Podcast

562 Listeners

The Imperfects by Hugh van Cuylenburg, Ryan Shelton & Josh van Cuylenburg

The Imperfects

442 Listeners

Huberman Lab by Scicomm Media

Huberman Lab

28,494 Listeners

PsychRounds: The Psychiatry Podcast by Dr. Tanner Hewitt, Dr. Larry Wang and Dr. Bradley Miller

PsychRounds: The Psychiatry Podcast

112 Listeners

Mushroom Case Daily by ABC listen

Mushroom Case Daily

751 Listeners