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Meridian

Cope in the moment

TIPP skills card

When everything is too much right now, TIPP gives you four fast ways to bring an overwhelming emotion down a notch. Pick one below and follow along — go as fast or slow as you need.

Why these work so fast

TIPP skills change your body’s chemistry — your heart rate, your temperature, your breathing — not just your thoughts. That’s exactly what you need in a moment too intense to think your way out of. They buy you a few minutes of calm so the rest of your coping can catch up.

T — Temperature: cool your face down

Splash cold water on your face, or hold a cold pack, a bag of frozen vegetables, or an ice cube against your cheeks and the area around your eyes. Aim for around 30 seconds. Cold water on this part of your face triggers the “dive reflex” — the same response that slows a diver’s heart underwater — which quickly lowers your heart rate and calms your whole body.

A note on safety

Skip this one if you have a heart condition, low heart rate, or an eating disorder without checking with a doctor first — and use cool water, not painfully cold. Keep it comfortable.
30s

Get your cold water or ice ready, then start the timer.

Your wallet card — print this and keep it close

TIPP — cope in the moment

  • TTemperature. Cold water or ice on your face for ~30 seconds. Triggers the calming dive reflex.
  • IIntense exercise. Get your heart rate up hard for ~60 seconds — jumping jacks, run in place, fast walk.
  • PPaced breathing. Breathe slowly — in for 4, out for 6. A longer out-breath tells your body it’s safe.
  • PPaired muscle relaxation. Tense then release each muscle group — hands, arms, shoulders, face, stomach, legs.

These change your body’s chemistry — they work fast. In crisis, call or text 988.

TIPP won’t fix the situation, but it can turn the intensity down enough to think again and choose your next step. If these moments keep happening, that’s worth talking through with a therapist — and if you ever feel unsafe, the crisis line below is always open.

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