Reset Button TIPP Skills Poster
TIPP The Reset Button
4 physical keys to instantly calm your nervous system when overwhelmed.
CRISIS SURVIVAL TOOL
T
🧊
Temperature
Cool Down to Slow Down
- • Splash ice-cold water on your face.
- • Hold ice cubes inside your hands.
❄️ Rapidly drops heart rate to slow mental panic.
I
🏃
Intense Exercise
Discharge the Adrenaline
- • Do jumping jacks or fast sprints.
- • Go all-out for 60 to 90 seconds to burn stress.
🏃 Physical bursts release intense fight-or-flight energy.
P
🌬️
Paced Breathing
Slow Down Your Heartbeat
- • Breathe in for 4 seconds from your belly.
- • Exhale slowly for 6 seconds (longer out-breath).
🌬️ Activates the parasympathetic brake to calm your body.
P
✊
Paired Relaxation
Release Physical Tension
- • Tense a muscle group tightly for 5-7 seconds.
- • Release completely and notice the light sensation.
💪 Releasing physical tension signals to the brain that you are safe.
"Emotions are like waves. We can't stop them from coming, but we can learn how to surf."
Dialectical Behavior Therapy (DBT) Crisis Skills
Pocket Reset Survival Cards
PRINT & CUT ALONG THE DASHED LINES 8 WALLET-SIZED TIPP CARDS (3.375" × 2.125")
CUT
MY RESET CARD DBT TIPP PLAN
🧊 T: Ice Splash
⚡ I: 60s Jump
🌬️ P: Breath 4/6
✊ P: Squeeze
My Best Reset Tool:
"This wave will peak and pass."
CUT
MY RESET CARD DBT TIPP PLAN
🧊 T: Ice Splash
⚡ I: 60s Jump
🌬️ P: Breath 4/6
✊ P: Squeeze
My Best Reset Tool:
"This wave will peak and pass."
CUT
MY RESET CARD DBT TIPP PLAN
🧊 T: Ice Splash
⚡ I: 60s Jump
🌬️ P: Breath 4/6
✊ P: Squeeze
My Best Reset Tool:
"This wave will peak and pass."
CUT
MY RESET CARD DBT TIPP PLAN
🧊 T: Ice Splash
⚡ I: 60s Jump
🌬️ P: Breath 4/6
✊ P: Squeeze
My Best Reset Tool:
"This wave will peak and pass."
CUT
MY RESET CARD DBT TIPP PLAN
🧊 T: Ice Splash
⚡ I: 60s Jump
🌬️ P: Breath 4/6
✊ P: Squeeze
My Best Reset Tool:
"This wave will peak and pass."
CUT
MY RESET CARD DBT TIPP PLAN
🧊 T: Ice Splash
⚡ I: 60s Jump
🌬️ P: Breath 4/6
✊ P: Squeeze
My Best Reset Tool:
"This wave will peak and pass."
CUT
MY RESET CARD DBT TIPP PLAN
🧊 T: Ice Splash
⚡ I: 60s Jump
🌬️ P: Breath 4/6
✊ P: Squeeze
My Best Reset Tool:
"This wave will peak and pass."
CUT
MY RESET CARD DBT TIPP PLAN
🧊 T: Ice Splash
⚡ I: 60s Jump
🌬️ P: Breath 4/6
✊ P: Squeeze
My Best Reset Tool:
"This wave will peak and pass."
Distress Tolerance Toolkit Standard Wallet Cards (3.375" × 2.125")
Sensory Grounding Poster
5-4-3-2-1 Grounding Anchor
A physical way to pull your mind away from panic and back to the present moment.
SENSORY RESET
5
SEE
Look around and spot 5 distinct objects in the room.
👀
4
TOUCH
Notice 4 textures (e.g., your shirt, chair, floor, skin).
🖐️
3
HEAR
Listen closely for 3 unique sounds in the distance.
👂
2
SMELL
Identify 2 different scents or smells around you.
👃
1
TASTE
Focus on 1 flavor, or notice the present taste in your mouth.
👅
"No matter how fast the mind spins, the physical world is always solid beneath your feet."
Dialectical Behavior Therapy (DBT) Grounding Skills
