Try this next time you feel overwhelmed by emotion

Dialectical Behavior Therapy, or DBT, is a therapy that has been proven effective in treating many mood conditions- including PMDD. One of the critical techniques is T.I.P  (Note: DBT uses acronyms so you can remember these skills in a pinch!) 

The TIP skill is intended to change your body chemistry quickly in order to reduce the effects of an overwhelmed emotional mind; where your thinking and behaviors are controlled by your overwhelming emotions. 

T : Temperature 

Tip the temperature of your face with ice water. Hold your breath, put your face in a bowl or sink basin of ice water or hold an ice pack on your eyes and cheeks. Hold for 10 to 30 seconds. 

Submerging your face in freezing water throws the brakes on out-of-control anxiety, panic, crying– you name it. When I’m overwhelmed with deep emotion, this is my go to tactic to slow things down. 

I: Intense exercise

Intense exercise calms down your body when it’s revved up by emotion. Run, do jumping jacks, run up and down stairs– do whatever you can to elevate your heart rate, if only for a short while. I find that just 5 minutes works. 

P: Paced Breathing

Slow down the pace of your breathing. Breathe deeply into your belly. Slow your pace of inhaling and exhaling way down (on average, five to six breaths per minute). Breathe out more slowly than you breathe in (for example, 5 seconds in and 7 seconds out. 

Next time you feel overcome by the PMDD demon, give this a try.