Skills Lab Facilitator Guide The Resilience Lab
Unit: TIPP Protocol • Instructor Facilitation Guide
Lesson 1: The Biology of Calm
This opening workshop establishes the physiological "why" behind TIPP. Students will learn to distinguish between general stress and a crisis state where TIPP skills are required.
Focus
SUDS Scaling & Baseline Assessment
Duration
45-60 Minutes
Safety First
Always check for medical contraindications (heart conditions, asthma).
Ensure students know they can opt-out or modify any physical activity.
1
The Hook: Stress Temperature Check (10 mins)
Ask students to anonymously write their current SUDS level (0-100) on a sticky note. Plot these on a large whiteboard graph. Use this to normalize the range of human emotion in the room.
"Look at the spread. We often think everyone else is fine while we struggle. This graph shows that we're all at different points on the dial right now."
2
The "Why" of TIPP (15 mins)
Explain the Amygdala Hijack. When distress > 80, the prefrontal cortex goes offline. TIPP skills act as a "circuit breaker" for the nervous system.
T: Temperature I: Intense Exercise P: Paced Breathing P: Paired Relaxation
3
SUDS Personal Gauge (20 mins)
Have students complete the "My Stress Gauge" worksheet. Circulate and help them identify physical cues for each stage (e.g., at 60 I start sweating, at 90 I can't think clearly).
Discussion Prompts
1. Why is it hard to use coping skills like "reasoning" or "gratitude" when your SUDS is at 95?
2. How can knowing your "Early Warning Signs" (SUDS 40-60) prevent a crisis?
3. What is the difference between a "problem" and a "crisis"?
4. Why do we focus on the body instead of the thoughts during a crisis?
My Stress Gauge Worksheet MY STRESS GAUGE
Student Self-Assessment • The Resilience Lab
Student Identity
Name: Date:
Defining the SUDS
The **Subjective Units of Distress Scale (SUDS)** is a thermometer for your emotions. It helps you know when a situation has moved from "stressful" to a "crisis."
0 — 100
Distress Range
100
0
Map Your Physical Experience
80 — 100
Signs: Overwhelmed, can't think, urge to bolt/scream
50 — 70
Signs: Racing heart, heavy chest, irritable, distracted
20 — 40
Signs: Alert, minor annoyance, "buzzing" energy
The Circuit Breaker Rule
Standard coping skills (journaling, talking it out) work best below **60 SUDS**. Once you cross the **80 SUDS** threshold, your brain is in survival mode. You need a physiological "reset." This is where TIPP comes in.
What is your "Point of No Return" SUDS level?
One physical cue that you are entering a Crisis State:
The Biology of Calm Slides Resilience Lab • Session 01
The Biology
of Calm
Mastering the TIPP protocol to hack your nervous system and survive the emotional storm.
The Temperature Check
On your sticky note, write a number from 0 to 100.
0 = Completely relaxed
100 = Extreme distress
"Why are we doing this?"
To normalize where we are. Emotions aren't "bad" or "good"—they are data points on a scale. Knowing your number is the first step to changing it.
The Amygdala Hijack
Prefrontal Cortex
Your "Wise Brain." Logic, planning, and control. Status: Offline at 80+ SUDS.
Amygdala
Your "Security Guard." Fear, survival, and impulse. Status: Active during crisis.
When the alarm bells go off, you can't "think" your way out.
Your body has taken over. To get your Wise Brain back, you have to talk to your body in its own language: Physiology.
The TIPP Protocol
Your Crisis Circuit Breaker
T
Temperature
Shock the system with cold water.
I
Intense Exercise
Burn off the adrenaline surge.
P
Paced Breathing
Force the heart to slow down.
P
Paired Relaxation
Teach muscles to let go.
Temperature and Intensity Slides Resilience Lab • Session 02
Temperature
& Intensity
Shocking the system and burning the fuel: Mastering the 'T' and 'I' of TIPP.
The "T" Skill: Temperature
The Mammalian Dive Reflex
When you submerge your face in ice-cold water, your brain thinks you're diving underwater.
Heart rate drops instantly
Blood moves to heart & brain
Survival instincts reset
How to do it safely
Bowl of ice water (ideal) or a very cold, wet towel.
Hold breath and submerge face for 15-30 seconds.
Caution: Avoid if you have heart conditions or low blood pressure.
The "I" Skill: Intense Exercise
"Your body is primed for a fight. If you don't use that energy, it turns into panic."
The Science
Intense physical activity burns off excess adrenaline and cortisol. It forces your body to focus on large muscle movements instead of internal distressing thoughts.
Wall Sits
Hold until it burns
Sprinting
60 seconds max effort
Jumping Jacks
Rapid, high-intensity
Fast Walk
Power walk the halls
The Classroom Crisis
How do you do this in the middle of Geometry class?
Brainstorm: Stealth T&I
1
Where is the nearest restroom with a sink?
2
Could you ask to get water or go to the nurse?
3
Can you do isometric leg presses under your desk?
The goal is logistics.
You can't solve a crisis if you don't have a map to the tools.
The Logistics Map Worksheet THE LOGISTICS MAP
School-Based Crisis Planning • T & I
Lab Report #02
"Knowing the skill is 20% of the battle. Having a plan to use it when your brain is melting is 80%." Complete this map to ensure you have access to your "T" and "I" tools during the school day.
T: Temperature
Strategic Water Access: Where are the 3 closest cold water sources to your main classes?
The "Stealth" Method: How can you apply cold without a bowl of water? (e.g., cold soda can, bathroom sink splashing)
Permission Script: What would you say to a teacher to get a 2-minute "reset" pass?
"Excuse me, I'm feeling a bit [___________] and need to [___________] for 2 minutes to reset. Is that okay?"
I: Intense Exercise
High-Intensity Outlets: Where could you safely run or do jumping jacks for 60 seconds?
A.
B.
The "Invisible" Burn: Describe how to do a "Wall Sit" or "Desk Press" without drawing attention.
Pro-Tip: Timing
Intensity skills work best when done for exactly 60 seconds at 100% effort. It's not about the workout; it's about the exhaustion.
Potential Barrier:
What is one thing that might stop you from using these in school?
Solution Strategy:
How will you overcome that barrier?
Paced Breathing Slides Resilience Lab • Session 03
Paced
Breathing
Hacking the Vagus Nerve: Using air to manually override your heart rate.
The "P" Skill: Paced Breathing
The Out-Breath Secret
When you inhale, your heart rate speeds up slightly.
When you exhale, your heart rate slows down.
The Goal:
Make the exhale longer than the inhale.
Why it works
Activates the Parasympathetic Nervous System (The "Rest & Digest" mode).
Stimulates the Vagus Nerve to send a "System Safe" signal to the brain.
The 4-7-8 Ratio
The Gold Standard for Physiological Reset
4
Inhale
Through the nose, filling the belly.
7
Pause
Holding the breath gently.
8
Exhale
Whoosh out through the mouth.
Synchronized Lab Session
BREATHE
Round 1
5-2-7 Ratio
Round 2
Box Breathing (4-4-4-4)
Breathing Lab Log Worksheet BREATHING LAB LOG
Paced Breathing Experiment • Session 03
Subject Name: Date:
The Lab Objective
"The best breathing ratio is the one you can actually do in a crisis." Test three different ratios today. Notice which one makes you feel the 'drop' in tension most clearly.
6 — 8
Breaths Per Minute
Technique The Ratio Focus Point Effect Score (1-10) Standard Paced 5s In / 7s Out "Slow & Steady" The 4-7-8 4 In / 7 Hold / 8 Out "The Circuit Breaker"
|
| Box Breathing | 4-4-4-4 | "The Tactical Equalizer" |
|
Post-Lab Reflection
Which ratio felt most natural to your body?
Describe the physical sensation during the long exhales:
The "Dizziness" Check
If you feel lightheaded, it means you are exhaling too hard or breathing too high in your chest. Focus on moving your belly, not your shoulders. If it persists, return to normal breathing for 2 minutes.
One situation this week where you will use "P":
Paired Muscle Relaxation Slides Resilience Lab • Session 04
Paired Muscle
Relaxation
The Tension Paradox: Learning to let go by squeezing harder.
The Last "P": Paired Relaxation
The "Contrast" Effect
In a crisis, our muscles are chronically tense—we don't even notice it anymore.
The Secret:
By tensing a muscle as hard as possible, you force it to fully release when you let go.
The Procedure
1 Squeeze: Tense the muscle group for 5-10 seconds.
2 Release: Let go instantly and completely.
3 Notice: Spend 15 seconds feeling the difference.
Total Body Activation
Experiencing the "Pendulum Swing" of Relaxation
"The Lemon Squeeze"
Imagine you have a lemon in each hand. Squeeze them as hard as you can to get all the juice out. Squeeze your eyes shut. Clench your jaw. Tighten your shoulders.
HOLD IT...
Now, drop the lemons. Let everything melt.
The Muscle Map
Isolation Training
Hands & Arms
Make fists, tighten biceps.
Face & Jaw
Squint eyes, clench teeth.
Chest & Stomach
Suck it in, hold core tight.
Legs & Feet
Curl toes, tighten thighs.
"Isolation is power."
The more specific you can be with the tension, the more relief you'll feel during the release.
The Tension and Release Script The Tension & Release Script
Facilitator's Voice Protocol • Resilience Lab
Delivery Notes
Pace: Speak slowly and rhythmically. Leave significant silences during the "Release" phase (15-20 seconds).
Tone: Use a firm, energetic voice for "Tense" and a soft, flat, calming voice for "Release."
"Find a comfortable position. You can close your eyes or fix them on a spot on the floor. We are going to go through the body, group by group. Remember: when I say 'squeeze,' give it 100%. When I say 'release,' let it go like a balloon popping."
Hands & Arms
"Bring your hands into tight fists. Squeeze them hard. Now, tighten your biceps and forearms, pulling your fists toward your shoulders. Squeeze... hold it... hold...
Face & Head
"Wrinkle your forehead as high as it goes. Now, squint your eyes shut tight. Clench your jaw and press your tongue to the roof of your mouth. Hold that tension... tighter...
Chest & Back
"Take a deep breath and hold it. At the same time, pull your shoulder blades back as if they're trying to touch. Tighten your stomach muscles like someone is about to poke you. Hold... hold...
Legs & Feet
"Point your toes down and curl them tight. Tighten your calves, your knees, and your thighs. Press your heels into the floor. Squeeze everything below the waist... squeeze...
"Now, scan your whole body. If there is one spot that still feels tight, squeeze it one last time... and let it go. When you're ready, wiggle your fingers, and slowly bring your attention back to the room."
The Crisis Drill Slides Live Drill In Progress
Mission: Crisis Survival
The Crisis
Drill
Building muscle memory for high-stakes regulation.
The Protocol
Mission Objective
"When the scenario is read, you have 10 seconds to identify the best TIPP skill and 2 minutes to demonstrate it."
Scoring Criteria
Speed — Initial response time
Technique — Correct execution of the skill
Logistics — Finding the 'how/where' in the room
Draw Your Scenario
Instant decision making is a skill.
Case A
You just failed a test you studied 10 hours for. You are shaking and want to hit the wall.
SUDS: 95 TIPP REQ: ??
Case B
Someone posted a nasty rumor about you. You're in the hall, and your vision is tunneling.
SUDS: 85 TIPP REQ: ??
Case C
You're about to walk into a presentation. Your heart is hammering and you can't breathe.
SUDS: 80 TIPP REQ: ??
Final Mission Check
The lab is over, but the training never stops. Pick up your **TIPP Pocket Guide** before you leave.
"The best time to learn a TIPP skill is when you're calm. The best time to use it is when you're not."
TIPP
POCKET
Crisis Scenario Cards Activity TIPP Scenario Cards
Lesson 05 • Simulation Component
Instructions: Cut along the dotted lines. Shuffle and draw during the "2-Minute Warning" drill.
SUDS: 95
Scenario: The Lunchroom Blowout
A peer just insulted you loudly in front of everyone. You feel a "white-hot" heat in your face, your hands are shaking, and you have an overwhelming urge to throw your tray.
Select Target Skill:
T
I
P1
P2
SUDS: 85
Scenario: The Hallway Freeze
You see an ex-friend walking toward you whom you've been avoiding. Your stomach drops, your breathing becomes shallow and fast, and you feel like you might pass out.
Select Target Skill:
T
I
P1
P2
SUDS: 90
Scenario: The Exam Panic
You turn over your Finals paper and realize you don't recognize the first three questions. Your chest tightens, and your mind goes completely blank. You want to bolt for the door.
Select Target Skill:
T
I
P1
P2
SUDS: 80
Scenario: The Night Terror
It's 2:00 AM. You wake up with your heart racing and a feeling of impending doom. You can't stop your mind from spiraling about everything that could go wrong tomorrow.
Select Target Skill:
T
I
P1
P2
Mastery Checklist:
Did the student identify a skill within 10 seconds?
Did they correctly explain/demonstrate the physical mechanics?
Did they identify a specific location/way to do it in school?
Did they maintain the skill for at least 60 seconds (or 1 full round)?
TIPP Pocket Survival Guide Reference Cut this out and fold along the center line. Keep it in your wallet or phone case.
TIPP
Crisis Survival
T: Temperature
Face in ice-cold water for 30s. Triggers dive reflex. Resets heart.
I: Intense Exercise
Sprint or do wall-sits for 60s at 100% effort. Burns adrenaline.
P: Paced Breathing
Breathe 4s In / 8s Out. Slows heart rate. Stimulates Vagus Nerve.
P: Paired Relaxation
Tense a muscle 10s, then let go. Teaches brain to release tension.
Emergency Check
Current SUDS?
If >80, thinking won't work. Use a TIPP skill NOW.
The Golden Rule
"Your brain is a liar during a crisis. Don't believe your thoughts—believe your physiology."
After Skill Use:
Re-rate SUDS
Drink water
Call a safe person
Fits in pocket or phone case
