Anxiety is something that affects people of all ages and while it can feel overwhelming in the moment, there are practical, evidence-based strategies that can help bring the body and mind back to a calmer state. One such approach is known as TIPP: Temperature, Paced Breathing, Intense Exercise, and Progressive Muscle Relaxation.
Originally developed as part of Dialectical Behaviour Therapy (DBT), TIPP skills are designed to quickly regulate strong emotions by working directly with the body. They are especially useful in moments of acute stress or anxiety, when thinking clearly feels difficult.
Why TIPP Works
When we are feeling anxious, the body enters a “fight, flight, or freeze” response. Lots of things can happen to our body during these responses: our heart rate is likely to increase, our breathing becomes shallow, and our muscles may tense. TIPP techniques interrupt this physiological reaction, helping the nervous system return to a more balanced state. It is important that these skills are practiced often (even when not anxious) to make them easier to apply in moments of intense anxiety. Some will benefit from all the skills, while others may prefer to focus on one or two preferred acitivities. The great thing about TIPP is that the strategies are simple and accessible. Of course, children and young people should be monitored and professional judgement should be exercised when making decisions about intense exercise or use of cold water etc.
1. Temperature: Resetting the Body
Changing your body temperature can have a rapid calming effect on the nervous system. Cold exposure activates the body’s “dive reflex,” which slows the heart rate and activates your parasympathetic nervous system, thus promoting a sense of calm. This can be particularly helpful for someone experiencing panic or intense distress.
How it works:
- Splash cold water on your face (but not freezing!)
- Hold an ice pack or cold object onto places like your wrist or cheeks
- Step outside into cool air
In everyday settings:
A student feeling overwhelmed might use a cold compress, or step outside into the fresh air for a minute or two.
2. Paced Breathing: Slowing Things Down
Breathing is one of the most direct ways to influence how we feel. This works by activating your parasympathetic nervous system, slowing your heart rate and therefore reducing emotional intensity.
How it works:
- Breathe in slowly through the nose for about 4 seconds – until you feel it in your tummy
- Exhale gently and slowly through the mouth for about 6 seconds
- Repeat for around 5 minutes
In everyday settings:
Teachers can model this in class, or parents can practice it with children during bedtime routines. There are lots of resources out there to guide this process such as apps or visual prompts such as Milkshake Breathing (we have a worksheet on our Free Resources page).
3. Intense Exercise: Releasing Built-Up Energy
Short bursts of physical activity can help discharge the energy created by anxiety. Anxiety prepares the body for action and intense exercise uses up that energy, reducing physical tension and helping the body settle.
How it works:
- Do jumping jacks, run in place, or climb stairs
- Engage in activity for 30 seconds to a few minutes
In everyday settings:
A quick movement break in a classroom or a walk around school can make a noticeable difference. If possible, getting outside and kicking a ball around or completing a quick circuit could also help.
4. Progressive Muscle Relaxation: Letting Go of Tension
This technique involves tensing and then relaxing different muscle groups which increases awareness of physical tension and teaches the body how to release it. Over time, this can reduce overall stress levels.
How it works:
- Start at your feet and work upward
- Tense each muscle group for 5 seconds, then release
- Notice the contrast between tension and relaxation
In everyday settings:
This can be done quietly at a desk or as part of a guided group activity. Again, guided examples can be found online and we also have a worksheet in our Free Resources section of the website.
For more support and guidance on anxiety, you can access our course on Understanding and supporting pupils with anxiety here. Dr. Amy Sweet, Educational Psychologist, takes you through this highly practical course to help you understand anxiety in children and young people, and most importantly guides you step-by-step through numerous strategies, techniques, and approaches that can be implemented into your practice immediately.
