Coping During Covid-19: TIPP Skill

Aug 4, 2019
Dialectical Behavior Therapy (DBT)


Welcome to Alison K Bowles, Ma, Lmhc – Your Trusted Source for Mental Health Support

Understanding the Impact of Covid-19 on Mental Health

The Covid-19 pandemic has significantly affected people's lives worldwide, and it comes as no surprise that mental health has become a top concern. The prolonged isolation, fear, uncertainty, and the constant influx of distressing news have taken a toll on individuals' well-being.

At Alison K Bowles, Ma, Lmhc, we understand the unique challenges you may be facing during these difficult times. Our goal is to provide you with effective coping strategies to alleviate stress, reduce anxiety, and promote mental wellness during the Covid-19 crisis.

The Power of TIPP Skills in Stress Reduction

TIPP stands for Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation. These evidence-based skills are particularly helpful in managing stress and anxiety. Let's dive into each aspect of TIPP:


Temperature regulation plays a crucial role in managing emotional distress. Try alternating between cold and warm temperatures to help regulate your mood. Take a cold shower or splash cold water on your face to activate your body's natural stress response. Additionally, warming your hands under warm water or using a heating pad can promote relaxation and comfort.

Intense Exercise

Engaging in intense physical activity has been proven to reduce stress and improve overall well-being. Dedicate time each day to vigorous exercise, such as running, cycling, or high-intensity interval training. These activities release endorphins, known as "feel-good" hormones, to boost your mood and alleviate anxiety.

Paced Breathing

Paced breathing techniques help regulate your heart rate and activate the body's relaxation response. Practice deep breaths by inhaling slowly through your nose for a count of four, holding your breath for a count of four, and exhaling through your mouth for a count of four. Repeat this pattern several times until you feel a sense of calmness and grounding.

Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) involves systematically tensing and relaxing different muscle groups to promote relaxation and decrease physical tension. Start with your toes, moving all the way up to your head, tensing each muscle group for a few seconds before releasing. This technique helps release built-up tension and promotes a state of deep relaxation.

The Importance of Self-Care and Emotional Well-Being

During these challenging times, prioritizing self-care and emotional well-being is essential. Here are some additional strategies to enhance your mental health:

1. Maintain a Routine

Establishing a daily routine provides structure and a sense of normalcy. Plan your day, including time for work, leisure activities, exercise, and relaxation. Consistency helps reduce stress and enhance overall well-being.

2. Connect with Others

While physical distancing measures are in place, it is crucial to maintain social connections. Utilize technology to stay connected with loved ones, join virtual support groups, or participate in online communities. Meaningful connections provide a sense of belonging and emotional support.

3. Practice Mindfulness and Meditation

Mindfulness and meditation techniques are powerful tools for managing stress and anxiety. Set aside time each day to engage in mindfulness practices, such as deep breathing exercises, guided meditation, or simply being present in the moment. These practices promote relaxation and help you cultivate a positive mindset.

4. Limit News Consumption

While staying informed is crucial, consuming excessive news and media about the pandemic can increase anxiety and stress levels. Set boundaries on media exposure and choose reliable sources to stay updated without becoming overwhelmed.

5. Engage in Creative Outlets

Engaging in creative activities such as painting, writing, or playing a musical instrument can be incredibly therapeutic. These activities provide a healthy outlet for self-expression and help redirect your focus away from stressors.

Seek Professional Help

If you find yourself struggling with overwhelming stress, anxiety, or other mental health challenges during the Covid-19 pandemic, it is important to seek professional help. Alison K Bowles, Ma, Lmhc is here to provide expert guidance and support tailored to your specific needs.

Contact us today to schedule a consultation and embark on your journey towards improved mental well-being.


Coping during Covid-19 can be incredibly challenging, but with the right strategies, you can navigate through this period with resilience and well-being. Explore the power of TIPP skills in stress reduction, prioritize self-care, and don't hesitate to seek professional guidance when needed. Together, we can overcome the obstacles posed by the pandemic and emerge stronger on the other side.