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Have you ever felt so stressed or upset that your thoughts just won’t slow down? Maybe your heart is racing, your shoulders feel tight, and no amount of “positive thinking” seems to help. You’re not alone—and the good news is, there’s a better way to calm down that doesn’t start in your head. I've got a TIPP for you (no that's not a typo, TIPP is an acronym for this week's tip to help you deal with stress).
TIPP stands for:
T – Temperature
Changing your body temperature (like using cold water on your face) can slow your heart rate and reduce emotional intensity.I – Intense exercise
Short bursts of movement help burn off stress hormones like adrenaline.P – Paced breathing
Slowing your breath tells your nervous system it’s safe to relax.P – Paired muscle relaxation
Tensing and releasing muscles helps reduce physical tension and emotional overwhelm.
Why Does TIPP Work?
TIPP works because it changes your body chemistry first, which makes it much easier for your emotions and thoughts to settle down. Instead of trying to “calm your mind” while your body is still on high alert, TIPP helps your body stand down—then your mind can follow.
When stress hits, your body goes into alarm mode. Your breathing speeds up, your muscles tense, and your brain gets stuck in fight-or-flight. That’s why trying to “think your way out” of stress often doesn’t work—your body is still sending danger signals.
TIPP flips the script. Instead of starting with thoughts, it encourages you to change what’s happening in your body first. When your body calms down, your mind usually follows.
There are some formal, structured ways that TIPP can be used, but the main idea is simple: small physical changes can create big emotional relief.
Calm Your Stress By Working WITH Your Body
One of the best parts of TIPP is that it doesn’t have to feel like “another thing to do.” DBT encourages people to find personal, everyday activities that naturally help regulate emotions.
That might look like:
Going for a brisk walk
Stretching or doing light exercise
Splashing cool water on your face
Taking slow, deep breaths
Moving your body in a way that feels good and accessible
When you choose activities you already enjoy, you’re more likely to use them when stress shows up—and they don’t feel like work.
Bottom Line: TIPP is a fast, body-based reset button for stress and overwhelming emotions.
Stress doesn’t mean something is wrong with you. It means your body is trying to protect you. Tools like TIPP remind us that we already have what we need to calm down—we just need to use it.
By working with your body instead of fighting your feelings, you can regulate stress faster, feel more in control, and get back to what matters most in your day.
What’s one simple body-based activity that helps you feel calmer when stress hits?
Stress Factoid of the Week
Stress is not just mental: chronic psychological stress is a risk factor for cardiovascular disease. Journal of American Medical Association.