Coaching practices for Intense Emotion Techniques

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Intense Emotion Techniques, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• I’m so flooded right now I can’t think
• I’m so wound up I can’t sit still
• When a feeling takes over I’m just lost inside it, like it’s the whole room
• When I’m this far gone no single trick is enough
• I’m at a ten right now, my heart is pounding and I can’t think straight

Practices that may help

1. TIPP: Rapid Physiological De-escalation for Intense Distress
   Use Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation to bring crisis-level emotion down quickly.
   The STOP Skill: A DBT Technique for Crisis Moments
2. TIPP: DBT’s Crisis Skill for Rapidly Lowering Emotional Intensity
   TIPP — Temperature, Intense exercise, Paced breathing, Progressive relaxation — is a DBT skill developed by Marsha Linehan for rapidly reducing extreme emotional arousal using physiological interventions. Unlike cognitive approaches, TIPP works on the body directly and can shift arousal within minutes, making skills that require reflective thinking accessible again.
3. Intense exercise: discharge the physiological arousal with brief intense movement
   Do 20 jumping jacks, sprint for a minute, or any intense exercise to burn through the stress-response chemicals.
   TIPP: DBT’s Crisis Skill for Rapidly Lowering Emotional Intensity
4. Name what the emotion is doing in your body
   Track the physical signs of the emotion as they move through — this alone reduces their intensity.
   The 90-Second Rule, Made Practical
5. Combine TIPP components into a crisis sequence
   For very high arousal, run TIPP as a full sequence — temperature first, then exercise, then breathing, then relaxation.
   TIPP: DBT’s Crisis Skill for Rapidly Lowering Emotional Intensity
6. Temperature: use cold water to activate the dive reflex
   Submerge your face in cold water or hold a cold pack to your face and hold your breath for 30 seconds.
   TIPP: DBT’s Crisis Skill for Rapidly Lowering Emotional Intensity
7. S — Stop: Freeze Before You Act
   When emotional intensity peaks, stop physically — freeze your body and do not take any action yet.
   The STOP Skill: A DBT Technique for Crisis Moments
8. Mindfulness of the current emotion
   Observe the emotion as a wave passing through — without judging it, feeding it, or running from it.
   DBT Emotion Regulation Skills, Made Practical
9. O — Observe: Notice What Is Actually Happening
   After the stop, observe the situation, your emotions, and your urges — without judgment and without acting on them.
   The STOP Skill: A DBT Technique for Crisis Moments
10. Observe the emotion without feeding it
    When a strong emotion hits, watch it without adding the story that keeps it going.
    The 90-Second Rule, Made Practical

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