Interactive Tool
The TIPP Skills
DBT’s fastest distress tolerance skills, with timers: change your body chemistry first when emotion is too high to use any other skill.
When the feeling is too big to think
TIPP works on your body first. Each skill takes a few minutes, and your mind can catch up after. Do all four, or pick the one you can do right now.
Or pick one
A practice and psychoeducation exercise, not a substitute for professional clinical care. If you are in crisis, contact 988 Suicide & Crisis Lifeline or call 911.