Professor Shireen Rizvi of Montefiore Einstein Medical Center and clinical psychologist Jesse Finkelstein have published a guide introducing Dialectical Behavior Therapy (DBT) techniques to manage high emotional distress. The book, titled "Real Skills for Real Life," outlines the "TIP" method—an acronym for Temperature, Intense exercise, Paced breathing, and paired muscle relaxation—designed to lower heart rates and physical agitation during periods of crisis.
The first technique, Temperature, involves submerging one's face in cold water to trigger the mammalian dive reflex, which naturally slows the heart and respiratory systems. Rizvi noted that this specific method is not recommended for individuals with heart conditions or those taking beta blockers. The second step, Intense exercise, involves brief bursts of physical activity like jumping jacks to stimulate and then naturally lower the heart rate.
The final components of the method focus on physiological regulation through Paced breathing and muscle relaxation. The authors recommend exhaling longer than inhaling to counter hyperventilation and reduce emotional intensity. While DBT was originally developed by Marsha Linehan in the 1980s for borderline personality disorder, the authors stated that these skills are applicable to general stress management for a broad audience.