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For the moments when feelings hit fast and it’s hard to think straight.
This worksheet is based on the TIPP skill from Dialectical Behaviour Therapy. It calms the body first (temperature, intense exercise, paced breathing and paired muscle relaxation), so your mind can catch up. It’s especially useful in moments of panic, anxiety, anger or overwhelm.
You don’t need to do all four. The worksheet helps you pick one or two that feel doable right now.
What’s inside
A simple explanation of TIPP, and why it works
Body-based strategies to try in the moment
Check-in and reflection prompts
The language is clear and supportive, and it suits teens, adults, and use at home. Use it in counselling, in a classroom, or on your own.
Version 2 has a refreshed look and the same skill. If you already have Version 1, you don’t need this one.
Digital download. Print or fill in on screen. Ink-saver version included.
For the moments when feelings hit fast and it’s hard to think straight.
This worksheet is based on the TIPP skill from Dialectical Behaviour Therapy. It calms the body first (temperature, intense exercise, paced breathing and paired muscle relaxation), so your mind can catch up. It’s especially useful in moments of panic, anxiety, anger or overwhelm.
You don’t need to do all four. The worksheet helps you pick one or two that feel doable right now.
What’s inside
A simple explanation of TIPP, and why it works
Body-based strategies to try in the moment
Check-in and reflection prompts
The language is clear and supportive, and it suits teens, adults, and use at home. Use it in counselling, in a classroom, or on your own.
Version 2 has a refreshed look and the same skill. If you already have Version 1, you don’t need this one.
Digital download. Print or fill in on screen. Ink-saver version included.