anxiety in a clinical setting is becoming more and more valuable to everyone. To that end, we will present a skill set that you can practice and implement in your own life. The premise upon which these skills are based is not foreign to Jew- ish tradition; they have been discussed by our sages for generations. The Sefer HaChinuch writes: - The heart follows after one’s actions. Through our actions, we can change how we feel. Situations that were overwhelming or unpleasant can become tolerable or even conquerable when we take active control of our emotions. The Baal HaTanya coins this practice as - the mind controlling the heart. The Tanya notes that this is a central part of our growth as people and as Jews. Of course, like with all skills, the more we practice emotional techniques, the better we will get at implementing them. Amongst the different techniques for getting her through the acute moments of panic, Esther found the TIPP method to be particularly helpful. 1 TIPP skills are meant to “tip” our body chemistry rapidly when we are struggling to think clearly. TIPP is an acronym that stands for temperature, in- tense exercise, paced breathing, and progressive muscle relaxation. Each of these steps can be done independently depending on your needs, but they will work even better together. T: TEMPERATURE works by changing your body tem- perature. Cooler temperatures decrease your heart rate (which is usually faster when you are emotionally over- whelmed). You can either splash your face with cold wa- ter, take a cold (but not too cold) shower, or you can take an ice cube and hold it in your hand or rub your face with it for not more than ten to fifteen seconds. Higher temperatures increase your heart rate (which is usually lower when you feel depressed, sad, or anxious). You can take a hot bath, nestle up in a blanket, go outside on a hot day, or drink a warm tea. I: INTENSE EXERCISE When you have built up energy as a result of experiencing overwhelm- ing emotions, and you need to do something with that energy, simply get on your feet and move. Go for a run around the block. Fast-paced walking works too. You can also try jumping jacks, danc- ing, or lifting weights if that is something you are comfortable doing. Just don’t overdo it. Ten to אחרי הפעלות נמשכים מ ּוֹח ש ַַׁל ִִּיט עַַל ה ַַל ֵֵּב הלבבות
rate, flushed face, dry mouth, sweating, etc.) it helps to try to control your breathing so that its rate will eventually decrease. Try the following technique: breathe in deeply through your nose (abdominal breathing) for four sec- onds and then breathe out through your mouth (for six seconds). Do this for 1-2 minutes. P: PROGRESSIVE MUSCLE RELAXATION In order to relax the tense muscles in our body while we are experi- encing extreme emotions, you can try progressive muscle relaxation. You can do this from a seated position. Start with the top of your body. Become aware of your muscles and the upper back and deliberately tighten them for five seconds. Then, let go. You should feel the area loosening up. Keep doing this with your arms, your abdominal and back muscles, your bottom muscles, thighs and upper legs, and calves. This is a great way for your body to let go of the excessive energy that has built up with the over- whelming emotions. It is important to note that TIPP is not a long-term solu- tion, but rather a temporary tool to help you navigate acute or overwhelming distress. Nevertheless, regular practice reinforces our ability to change our emotional state by taking action, allowing us to live healthier, happier, and more fulfilled lives. 1 This particular skill is part of a methodology that was developed by Marsha Linehan who revolutionized the field of Cognitive Behavioral Therapy with the addition of mindfulness and acceptance influencing behavioral approaches -- what many know today as DBT. Aliza Blumenthal, LCSW is a clinical therapist in private practice. Her practice specializes in geriatric psychotherapy including dating after 70, becoming a caregiver for a loved one, and relationships with adult children and in-laws. You can reach her at her mymindfulmaven@gmail.com.
fifteen minutes is more than enough time. When you spend that conserved energy, you will feel more tired and your over- whelming emotions will become more balanced. P: PACED BREATHING In order
to reduce the physical symptoms of the overwhelming emotions you feel (like increased heart
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