How to instantly calm intense emotions

Feeling overwhelmed? Anxious? Like you're about to explode or shut down?

Here are 4 science-backed ways to calm your body right now.
They're called TIPP skills — and they work fast. They aren’t 100% foolproof (but literally what is), however they do work quite well to get you feeling more regulated.

✨ T – Temperature

Cool your body down.

Splash cold water on your face or hold an ice cube.

It tricks your nervous system into calming down due to the rapid shift in temperature.

🤸 I – Intense Exercise

Jumping jacks. A quick jog. Anything that gets your heart rate going.

Move your body for 60–90 seconds to burn off that stress surge.

🧘 P – Paced Breathing

Breathe in for 4, hold for 4 and out for 4.

Slow, steady, and through your belly. You want to feel your diaphragm expand and contract.

❤️ P – Paired Muscle Relaxation

Tense your shoulders… hold… now release.

Do this from head to toe. Reset your body, one muscle at a time.