Who Is This For?

This is an educational game for anyone who wants to learn about Distress Tolerance skills. It is based on the “TIPP” skills from Dialectical Behavior Therapy (DBT), which are designed to *rapidly* bring down intense, overwhelming emotions.

This is for you if you are:

• Curious about DBT or distress tolerance.
• Want to practice a skill for “emotional first-aid.”
• Feeling overwhelmed and want to try a structured technique.

The Science Behind It (DBT TIPP Skills)

When you are in extreme emotional distress (e.g., a panic attack, intense anger), your body’s “fight or flight” system is in overdrive. You can’t “think” your way out of it. The TIPP skills use your own physiology to “tip” your body’s chemistry back to a calm state.

• T – Temperature: Holding your breath and putting your face in cold water (simulated here by “holding ice”) triggers the “mammalian dive reflex.” This *immediately* slows your heart rate to conserve oxygen, calming you down.
• I – Intense Exercise: A short burst of intense exercise (like tapping fast) burns off the adrenaline and cortisol that are fueling your distress.
• P – Paced Breathing: Slowing your exhale to be *longer* than your inhale (e.g., 4 in, 6 out) activates your “rest and digest” nervous system, which is the body’s natural “off switch” for panic.

References

Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.

Data & Privacy

This game uses your browser’s localStorage to save your high score (your lowest average distress). This data is stored only on your device.

Clear My High Score

Warning & Disclaimer

This is not therapy. This is an educational tool, not a substitute for professional medical advice, diagnosis, or treatment for Borderline Personality Disorder (BPD), anxiety, or any other condition.

No Guarantee: Joyful Psych Labs makes no claims, promises, or guarantees about the effectiveness of this tool.

Liability: Your use of this tool is solely at your own risk. Joyful Psych Labs (and its creators) shall have no liability or responsibility for any adverse consequences alleged to have happened as a consequence of using this game.