Use DBT TIPP Skill P - Paired Muscle Relaxation to Reduce Anxiety

Dialectical Behavior Therapy (DBT) is at the core of all of Freedom Institute’s evidence-based clinical services for substance abuse and addiction treatment. DBT Skills work to lower the activity of the central nervous system and bring relief during times of elevated stress and anxiety.  Long term, low levels of anxiety and stress negatively affect everyone’s health, and all of us can benefit from DBT TIPP Skills.

DBT Skills: TIPP stands for Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation. In this next video in our DBT Skills series, Ryan Murphy, MS, CASAC, DBT Therapist at Freedom Institute, shows us how to use TIPP skill P or Paired Muscle Relaxation at home to reduce our feelings of distress. 
 
CLICK THE VIDEO TO WATCH RYAN DEMONSTRATE DBT TIPP SKILL: PAIRED MUSCLE RELAXATION.

When we feel intense emotion our bodies can tense up. DBT TIPP skills can help us feel more relaxed. Using the DBT TIPP Skill P for Paired Muscle Relaxation, we will be squeezing a particular muscle group and holding our breath for seven seconds. After seven seconds, exhale and release the muscle group. In this video, Ryan focuses on the shoulder blades. Squeeze your shoulder blades as tight as you can, raising them to your ears. Inhale and hold your breathe. After 7 seconds, exhale and then release the muscles. Repeat this several times until you feel your body and mind relax. You can practice this P or Paired Muscle Relaxation skill on various muscles groups throughout your body.  Check out other DBT TIPP Skills on Freedom Institute's blog.