If you’re neurodivergent, you probably know just how intense emotions can feel and lead to sensory overload, meltdowns, shutdowns, or increased distress in general. Coping skills like challenging thoughts logically or reframing them may not be the most effective in those moments. Body-based coping techniques like the DBT (Dialectical Behavior Therapy) TIPP skill are designed to help calm your nervous system quickly when things feel out of control.
Let’s discuss each step in this DBT skill with AuDHD adjustments that can work for you:
T : Temperature Change (and Sensory Reset)
If you’re feeling frozen, panicked, or overstimulated, a quick cold exposure and temperature change can help re-regulate your nervous system. Many neurodivergent folks are sensory-sensitive, so tailor this in a way that feels tolerable, not jarring.
Options to try:
- Hold a cold pack on your chest or squeeze an ice cube
- Run cold water over your wrists
- Use a cooling gel eye mask
- Splash cool water on your face or neck
- Use a small hand fan on your face or neck
This taps into your body’s “dive reflex,” helping to slow your heart rate and calm physical symptoms of emotional flooding.
I : Intense Exercise (Short, Stim-Positive Movement)
For many autistic and ADHD folks, energy can build up fast. You might feel like you’re vibrating out of your skin or can’t sit still. Intense movement helps burn off adrenaline and cortisol so your system can reset. Movement for AuDUD folks can actually be more relaxing than sitting still.
Options to try:
- 20 jumping jacks
- 1-minute wall sit
- Dance quickly to one loud song and move your entire body
- Bounce on a yoga ball
- Do 10 squats or push-ups
- Experiment with using different fidget toys depending on your favorite texture and movements
Bonus: If you’re a sensory seeker, adding rhythm (like drumming, stomping, or bouncing) can help release energy and feel grounding.
P : Paced Breathing (Your Way)
Slowing your breath can shift your nervous system out of fight, flight, or freeze and into rest.
Here’s a more doable version:
- Use a visual breathing video on YouTube (check out “box breathing” videos)
- Try a phone app like “Tappy” which has guided breathing exercises
- Hum or sing: this also stimulates the vagus nerve which can calm your nervous system
- Inhale for 4 counts, exhale for 6 (count out loud if it helps)
- Combine deep breathing with small movements or stretching
Even 1 to 2 minutes of intentional deep breathing can help reduce heart rate and bring a feeling of calmness
P : Progressive Muscle Relaxation
When your body is feeling more tense, it can send the message to your brain that you’re still in danger, even when you’re safe. Progressive muscle relaxation help you redirect these feelings and recognize how your body feels when it’s relaxed.
- Go quickly flexing and relaxing 10 seconds per body part max going from head to toe
- Add a weighted blanket before or after
- Use vibration with a massager to help release tension
- Tense your shoulders for 5 seconds, then drop them
- Clench and release your hands
- Press your feet into the floor for 10 seconds, then release. Pair this with a grounding phrase that works for you.
DBT is a great way to work on coping skills that can calm the nervous system. Bring these suggestions to your therapy session to find out which ones are best for you and any accommodations you can make!
Note: The information on this blog is for educational and informational purposes and it is not a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your health or before starting certain skills that may exacerbate certain conditions.
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