T.I.P your body chemistry

This is a learning from Dialectical Behaviour Therapy (DBT) to help change your body chemistry.

T - Temperature

To relax your body use warmth - a wheat sack, electric blanket, warm shower, bath etc

If you’re distressed use Ice. By placing your face in ice water for 30 seconds, covering your nose and mouth, evokes the Mammalian Dive Reflex. It’s legit, and so good if your feeling panic.

I - Intense Exercise

Do really intensive exercise for a short period to help your body release excess energy generated from Flight and Fight. Do some star jumps, running a short distance really fast,

P - Paced Breathing or Progressive Muscle Relaxation

Paced breathing - count your in breath without changing it, then add 2 seconds to your out breath. For example if you breathe in for 4 second, breathe out for 6 seconds. If you breathe in for 6 seconds, breathe out for 8 seconds. Your in breath may change in length each time, you simply count it and add 2 seconds to whatever your in breath is.

Progressive Muscle Relaxation - Tense your muscle groups 75% for 10 seconds each and then relax them. You can start at your feet and work your way up, your hand and go up then down, or at the top and then work your way down. Sometimes taking a breath in on the 10 second mark and then exhale with the relaxation.