TIPP: Temperature

(wind whooshing) (water flowing) (relaxing music) If you're feeling stressed or anxious right now, it might feel like things are out of your control. A therapy tool called TIPP can really help. It stands for temperature, intense exercise, progressive muscle relaxation, and paced breathing. These can help you find a sense of control and ultimately relief. This exercise is about temperature. To start, I want you to find a couple of ice cubes. You can get an ice pack or you can even get an icy beverage to use. Once you have your ice cubes, hold the ice cubes in the palm of your hand or place them on the sides of your cheek. And I want you to stay here just for a minute. Gently press that ice into your skin. Allow yourself to feel that cold sensation in your nerves and just focus on that ice. Let your body and your mind focus on the ice against your skin. And you're thinking about the cold pressure, you're focusing on that icy chill, and you wanna stay here until the cold has your full attention. And as you're focusing, I want you to breathe. And you'll go in. (inhaling) And exhale out. (exhaling) And just continue to focus on the ice as you're breathing. And let's do it again, in. (inhaling) And exhale out. (exhaling) And just kind of stay there until you can start to feel the temperature drop. Once you feel that temperature has started to drop, you can remove the ice from your skin and use warm water or even grab a warm towel and place that on your hands. And you can place it on your face as well. And what you'll wanna do is just connect with the warmth on your skin as you start to come back to normal temperature. Let your body feel the warm wave of relief wash over you. Along with other TIPP skills, using cold to change your body temperature can be an effective way to manage intense emotions or even moments of crisis. The more you practice, the easier it'll get. Come back to this exercise anytime you need to. Some components of the TIPP technique may not be safe for individuals with certain health conditions. Use caution and adapt techniques to your personal needs....