What is the TIPP technique?

TIPP stands for Temperature (cold water on face), Intense exercise (brief burst), Paced breathing (slow exhale), and Paired muscle relaxation. It's a DBT skill for quickly reducing acute emotional distress by activating the body's dive reflex and parasympathetic nervous system.

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Mind

MindKit — 6 CBT Tools

Evidence-based mental health tools for when you need them most

6 evidence-based tools: TIPP Reset, Thought Reframe, Body Reset, Behavioral Boost, Movement Rx, Gratitude Spark. Based on CBT and DBT frameworks. Designed for both everyday use and crisis moments.

Download Free on App Store

6 Evidence-Based Tools

TIPP Reset

Crisis intervention

Thought Reframe

Cognitive restructuring

Body Reset

Muscle relaxation

Behavioral Boost

Activation for low mood

Movement Rx

Exercise for mood

Gratitude Spark

Positive focus

How It Works

Get started in three simple steps

Identify What You Need

In a crisis? Use TIPP Reset. Stuck in negative thinking? Try Thought Reframe. Feeling low? Behavioral Boost. MindKit matches the right tool to your situation.

Follow the Guide

Each tool provides step-by-step guidance based on clinical frameworks. No therapy jargon — just clear, actionable steps.

Build Your Toolkit

Over time, you learn which tools work best for you in different situations. MindKit becomes your personal emotional first-aid kit.

Key Highlights

What makes MindKit — 6 CBT Tools special

TIPP Reset for acute emotional distress

Cognitive reframing for negative thought patterns

Body reset with progressive muscle relaxation

Behavioral activation for low mood

Movement-based mood regulation

Gratitude practice with streak tracking

The Science

CBT & DBT: The Gold Standard

Cognitive Behavioral Therapy (Beck, 1979) and Dialectical Behavior Therapy (Linehan, 1993) are among the most extensively researched psychotherapeutic approaches. The TIPP technique (Temperature, Intense exercise, Paced breathing, Paired muscle relaxation) from DBT is specifically designed for acute emotional distress. MindKit brings these clinically validated techniques into an accessible, self-guided format.

Beck, A. T. (1979). Cognitive Therapy and the Emotional Disorders. Penguin Books.

Frequently Asked Questions

Common questions about MindKit — 6 CBT Tools

No. MindKit provides self-help tools based on therapeutic frameworks, but it's not a substitute for professional mental health care. If you're in crisis, please contact a crisis helpline or mental health professional.

Learn More

Deep dives and guides related to this feature

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Cognitive Reframing: Transform Negative Thoughts in Minutes

Learn the 4-step cognitive reframing process from CBT to catch and transform negative thought patterns. Includes the 10 most common cognitive distortions.

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