Lesson 5 of 9
TIPP: find your fastest reset
About 6 min
The goal
Try each part of TIPP and find what works for your body.
Do it step by step
- 1
Temperature: use a cool pack wrapped in cloth or cool water for 30 seconds — never painfully cold.
- 2
Intense exercise: 60 seconds of jumping, running on the spot or wall push-ups.
- 3
Paced breathing: breathe out longer than in (in 4, out 6) for one minute.
- 4
Paired muscle relaxation: tense then release fists, shoulders, feet.
- 5
Rate each one 1–5 for how calming it felt.
For parents
Ask a healthcare professional first if your teen has a heart or medical condition, a low resting heart rate, takes heart-rate-lowering medicine, has an eating disorder, or reacts badly to cold.
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