TIPP & STOP Tools for Calming Intense Feelings and Making Safe Choices

 

Tools for Calming Intense Feelings and Making Safe Choices

Sometimes, emotions can feel too strong—like they are taking over your body and mind. When that happens, it’s easy to act in ways later you might regret. These tools, TIPP and STOP, help you:

• Calm your body quickly

• Notice your emotions without being controlled by them

• Make safe and thoughtful choices

You can practice these every day, and keep them ready for moments when feelings feel overwhelming.

1. TIPP – Quick Emotion Regulation Tool

Goal: Calm your body and mind when emotions feel overwhelming.

TIPP stands for:

T – Temperature

• Change your body temperature quickly to interrupt emotional flooding.

• Example: Splash cold water on your face, hold ice cubes, or drink something cold.

I – Intense Exercise

• Move your body hard for 1–2 minutes to burn off emotional energy.

• Example: Jog in place, push-ups, or run up and down stairs.

P – Paced Breathing

• Slow down your breath to calm your nervous system.

• Example: Inhale for 4 counts → Hold 2 counts → Exhale 6 counts. Repeat 5 times.

P – Progressive Muscle Relaxation

• Tense then relax muscles to release tension.

• Example: Tighten fists for 5 sec → Release, repeat with shoulders, neck, legs.

How it helps:

• Reduces immediate panic, rage, or urge to act impulsively.

• Helps her feel in control of her body and choices.

---

2. STOP – Pause Before Acting

Goal: Avoid acting on impulses when emotions are high.

S – Stop

• Literally stop what you’re doing. Pause your actions.

T – Take a step back

• Step away from the situation, physically or mentally.

• Gives space to think before reacting.

O – Observe

• Notice your thoughts, feelings, urges, and body sensations.

• Example: “I feel angry, my chest is tight, my mind wants to act.”

P – Proceed mindfully

• Decide what action aligns with your long-term goals or values.

• Ask: “Is this helpful? Is this safe?”

How it helps:

• Creates a moment of choice between feeling and action.

• Prevents automatic, possibly harmful behaviors.

“You are in Charge of Your Choices”

Remember: Feeling intense emotions is normal. It does not mean you have to act on them. Using TIPP and STOP gives you a pause—a moment to breathe, feel, and respond safely.

• Practice these tools daily, even when you feel okay.

• Every time you use them, you strengthen your self-control and self-trust.

• Small steps today lead to stronger choices tomorrow.

You are not your emotions. You are the person who can notice them, calm them, and choose what to do next.

💡 Tip for you:

• Use TIPP when your body is overwhelmed with strong emotions.

• Use STOP when you notice urge or wants to act impulsively.

• They can be combined: TIPP first to calm down, then STOP to make safe choices.