zain has been a chronic sufferer of anxiety since he was 8 years old. when he was 15, his anxiety hit its height, and he couldn't function in day-to-day life without frequent panic attacks. at their wit's end, zain's parents enrolled him in therapy, where he learned skills to cope with his anxiety, depression, and issues in interacting with others. the skill below is one he frequently uses during particularly emotional or stressful panic attacks.
Taken from the therapy practice of DBT, or Dialectical Behavior Therapy, the TIPP method is a real skill I have learned in therapy to cope when going through extreme stress. If you feel an anxiety attack coming on, TIPP skills can be useful to combat those extreme emotions before a bad impulse is acted upon. Zain uses these to cope with his panic attacks!P:Paired Muscle Relaxation
Go through each
major muscle group,
and tense that muscle
for 5 seconds while
breathing in. Then,
upon breathing out,
relax the muscle while
thinking "relax" to
yourself. The more
time you have, the
more specific muscle
groups you can go
through.T:Temperature Change
Take cold water (no
cooler than 50
degrees Fahrenheit,
and dunk your face
in it for about 30
seconds. Come up
for air if you must.
This dunking triggers
the Dive Reflex
in humans, which calms
your body and stops
blood from rushing
through your veins
and sends it only to
essential organs.
When I tried it, my
heart rate went from
120 to 75!P:Paced Breathing
Relax yourself by
taking timed breaths.
For example, 4
seconds in, and 8
seconds out. Breathe
out slower than
you breathe in.I:Intense Exercise
Rapid cardio or
brief intense
exercise leads
to increased
oxygen levels
in the blood,
and decreased
stress. It also
can cause
a release of
endorphins,
neurotransmitters
associated with
happiness and
stress relief.
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