The TIPP DBT skill has been the most effective in calming myself down during an episode.

The TIPP skill is meant to be used when under extreme distress. It’s helped me stop self-harming, destroying things, and even controlled my drinking. Here are my favorites from each category:

Tip: Cold shower

Intense exercise: Running

Paced breathing: Box breathing (4-4-4-4)

Progressive Muscle Relaxation: My favorite video