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TIPP skills are fast body-based tools from DBT. When anxiety spikes at night, they help downshift arousal so your brain can re-enter sleep mode.

When to use TIPP

Use these when emotions are high and reasoning alone is not working. TIPP is for acute regulation, not a full insomnia treatment plan.

Temperature

Cool the face or hands with cold water or an ice pack. Cold facial stimulation can trigger the dive response and lower heart rate quickly in some people.

Intense exercise

Do short bursts of vigorous movement to discharge stress energy. Keep it brief, and avoid hard exercise too close to bedtime if it leaves you wired.

Paced breathing

Slow, controlled breathing (for example box breathing) can reduce sympathetic activation within minutes. See Box breathing for sleep for a full walkthrough.

Paired muscle relaxation

Tense and release muscle groups one at a time. This method helps convert diffuse tension into measurable relaxation and works well in pre-sleep routines.

Bottom line

TIPP can interrupt emotional surges quickly. Use it as a bridge: calm the body first, then return to your sleep plan and CBT-I habits.

TIPP skills are general education. They complement but don’t replace treatment for anxiety, insomnia, or other conditions.

Educational content only; this is not personalized medical advice. If you have urgent symptoms, seek emergency care.