DBT & TIPP Techniques

The most powerful tool to instantly break a panic attack or a severe BPD crisis.

Extreme emotion prepares the body to "fight or flight" (massive adrenaline rush, tense muscles). You need to expend this burning energy.

This is a remarkably effective breathing technique to stop hyperventilation and rebalance the autonomic nervous system in moments.

Repeat these cycles for 3 to 5 minutes until you feel a distinct slow-down in your heart rate.

You cannot be physiologically tense and emotionally relaxed at the same time.

The goal of DBT is to find the balance point between two psychological extremes:

A gentle method of reconnecting to the present moment to calm oneself (very useful for dissociation or abandonment anxiety). Prepare a "soothe box" in advance: