A Body-Based Approach to Distress: TIPP Skills for Perinatal Mental Health
The perinatal period (pregnancy through the first year postpartum)- can be emotionally intense! Between hormonal changes, sleep deprivation, identity shifts, the constant demands of caring for a newborn, many moms find themselves overwhelmed by waves of anxiety, irritability, or panic. In these high stress moments, having fast-acting coping tools is essential! One particularly effective Dialectical Behavior Therapy (DBT) skill for these waves of high stress moments is TIPP.
What is TIPP?
TIPP is a set of distress tolerance skills designed to quickly reduce intense emotional responses. It stands for:
Temperature
Intense Exercise
Paced Breathing
Progessive Muscle Relaxation
These strategies work by directly influencing the body’s physiological state, helping to calm the nervous system when emotions feel too overwhelming to manage through thought-based strategies alone.
Why is TIPP especially helpful for perinatal clients?
Perinatal clients often experience moments of acute distress- whether it’s a surge of panic during pregnancy, frustration during prolonged crying, or emotional flooding after disrupted sleep. In these moments, cognitive coping strategies may feel out of reach.
TIPP is particularly effective because it:
Provides immediate relief by targeting the body’s stress response
Is simple, practical, and can be done in short bursts
Helps prevent escalation into panic or shutdown
Builds confidence in managing intense emotional states
How can I use TIPP?
Temperature (cooling the body)
Rapidly changing body temperature- such as splashing cold water on the face or holding an ice pack. This supports slowing heart rate and calming the nervous system.
→ perinatal adaptation: you might keep a cool wash cloth nearby during stressful moments (e.g., during nighttime wake-ups) or step outside briefly for fresh air
Intense Exercise (short bursts of movement)
Brief, vigorous activity (like jumping jax or brisk walking) can help burn off stress hormones
→ perinatal adaptation: gentle but energizing movement that aligns with medical guidance. Such as, walking around the house, doing a few squats, or pacing while holding the baby.
Paced Breathing (slowing the breath)
Slowing the breath- especially extending the exhale, can signal safety to the nervous system.
Example: inhale for 4 seconds, exhale for 6-8 seconds
→ perinatal adaptation: this can be practiced during feeding, rocking, or even while lying in bed, making it highly accessible during postpartum recovery
Progressive Muscle Relaxation
This involved tensing and releasing muscle groups while focusing on the contrast between tension and relaxation.
→ perinatal adaptation: you can practice this subtly, clenching and releasing hands or shoulders while sitting with your baby.
The perinatal period often pulls moms out of sync with their bodies. TIPP offers a way to reconnect, using the body itself as a tool for regulation. Rather than needing to “think your way out” of distress, this skill allows you to physiologically shift your emotional state. Even partial use of the skill can help! We encourage practicing and repetition during low-stress times to build habit strength.
In the perinatal period, moments of overwhelm can come quickly and unpredictably, TIPP provides a practical, compassionate, and empowering way to regain a sense of control.
If you are finding this season of life especially tender or overwhelming, you do not have to navigate it alone. For extra support, we invite you to schedule a consultation with our team.
