Today we will be taking a deep dive into the temperature component of TIPP skills. TIPP skills are a group of Dialectical Behavioral Therapy skills that are utilized to improve emotional regulation. When trying to emotionally regulate, an individual is attempting to effectively manage and decrease the intensity of emotions and symptoms, during a difficult moment. It might sound strange at first, but cold temperature can be a very effective way to engage in emotional regulation. Along with the science behind cold temperature exposure, we will review four practical ways to utilize temperature.
The Mammalian Dive Reflex
Our bodies are our best tool when attempting to emotionally regulate. Conveniently enough, the human body has a natural reflex that occurs when our faces are submerged in cold water. This reflex is called the mammalian dive reflex. In the most extreme of cases, for example, this reflex would naturally kick in if you were to fall into a frigid body of water. When exposed to the cold temperature, the body goes into a nature conservation and survival mode. The heart rate will naturally decrease, blood flow will change to maintain the most essential parts of the body, and breathing and blood pressure are naturally slowed and lowered (Source 1).
4 Practical Uses of Cold Temperature
Now a body of frigid water is both, not practical and not the safest option, to engage in cold exposure. However, there are several practical and safe ways to utilize cold temperature in day to day scenarios.
#1: Facial cold plunge
Grab a bowl and place ice and water in it. Fully submerge your face in the water, for at least 10 seconds, and then surface. Repeat a few times, while making sure to not hold your breath too long, and not to where the temperature hurts.
#2: Icepacks
Grab an ice pack, preferably wrapped in a towel, and place it on your chest or neck. Focus on the cold sensation and your breathing. Be aware of the sensation, as you should not keep the pack on your skin to the point of it burning or hurting.
#3: Holding ice or a frozen lime
Grab a few ice cubes and place them in your hand. Notice the ice cubes melting and focus on the sensation. Another option that I usually recommend is a frozen lime. They are a convenient size, which makes them easily holdable, as well as they can remain cold for a good amount of time.
#4: Cold water
Cold water can be used in various ways to engage in cold exposure, and can be quite accessible, as opposed to coldpacks and ice. Cold water can be used in the form of a quick cold shower, sprinkling cold water on your face and neck, as well as drinking cold water during a difficult moment.
Sources
Source 1: Mammalian Dive Reflex: A Cool Way to Reduce Stress, Anxiety and Panic Attacks
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