Racing heart. Sweaty Palms. Fast breathing. Tense muscles. These physical sensations are a natural part of your stress response.

These body reactions can be helpful during times of stress, anxiety, and other emotions, motivating you to take action or solve problems. But they can also be very uncomfortable or overwhelming. For some people, they may lead to urges to use drugs, binge eat, or otherwise act in ways that cause them problems. Even if you don’t struggle with self-destructive behaviors, stress can just feel bad.

Dialectical behavior therapy (DBT) offers dozens of concrete skills that can help people cope with overwhelming emotions and reduce stress. Four of these are called “the TIPP skills.”1 They are specifically designed to deactivate your body’s sympathetic nervous system (which is in charge of your stress response) and activate your parasympathetic nervous system (which is in charge of your relaxation response). They can be a useful first step in any Cope Ahead plan, to help you feel more grounded before asserting your needs, solving problems, or approaching difficult life situations.

Below, I briefly review each of the TIPP skills:

The temperature skill uses the mammalian dive reflex. This reflex triggers when you’re underwater, slowing your heart rate to conserve oxygen. When you’re stressed and your heart is pounding, this skill helps calm your emotional stress by calming your heartbeat. The temperature skill can be particularly powerful for people who struggle with panic attacks or other types of emotional overwhelm.

To practice this skill, fill a bowl or sink with cool water. Place your face in the water, covering your eyes and nose, for as long as you can—holding your breath for about 25 seconds seems........

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