DBT Distress Tolerance: TIPP Skills

Rapid, evidence-based DBT TIPP techniques to reduce intense emotional flooding by calming the body fast so you can regain control.

Tracker · 15 min · Print-ready PDF · Free download

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Preview Tracker · 15 min

When to Use This Tool

A client gets flooded by intense emotion and needs physiological tools to come down quickly

Someone learning Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation

Tracking which TIPP skills they actually use across a week and how effective each one is

How to Introduce This Tool Plus

When emotion gets intense enough that thinking clearly feels impossible — what d...

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Coaching Tool Disclaimer

This tool is designed for coaching contexts, not clinical use. If you or your client is in crisis, contact the 988 Suicide and Crisis Lifeline (call or text 988) or Crisis Text Line (text HOME to 741741).

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Interactive Preview Tracker · 15 min

Tool Classification

Domain

Wellness

Type

Tracker

Phase

Action

Details

15 min Opener Weekly

Topics

Resilience Emotions Self-Care

For the Coaching Practitioner

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Pathway Builder 🔒

Coaching Scenarios Plus

1 Executive who cannot come down after high-stakes presentations

Context

A VP experiences a sustained state of heightened activation after board presentations and major client reviews — unable to sleep, short with family, reviewing the event compulsively. The intensity persists for 12-18 hours after the trigger has passed. He has tried cognitive reframing without success.

How to Introduce

Lead with the physiology explanation before introducing the tool. 'At a certain level of activation, the thinking strate...

2 Manager with anger that escalates faster than she can catch it 🔒

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4 coaching scenarios with introduction language, observation guides, debrief maps, and red flags

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For professional coaches and coaching practitioners

Tool Flow Plus

See what this tool requires and produces in a coaching engagement

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