Using TIPP to Manage Emotional Distress After Traumatic Calls

First responders often face high-stress, emotionally taxing situations that can lead to overwhelming emotions after a traumatic call. TIPP (Temperature, Intense exercise, Paced breathing, Progressive relaxation) provides actionable strategies to manage these feelings effectively. These practices have each helped me tremendously after intense or traumatizing calls. Here’s how first responders can use each component:

T – Temperature: Cool Your System

Trauma can cause your body to go into fight-or-flight mode, escalating emotional intensity. Using cold temperatures can help calm your nervous system.

• How to Apply:

• Splash cold water on your face or hold an ice pack against your cheeks for 30 seconds.

• Use cold compresses on your neck or wrists.

• If accessible, step into a cooler environment (e.g., an air-conditioned space).

• Why it Works:

Cooling your body activates the mammalian dive reflex, which slows your heart rate and reduces stress.

I – Intense Exercise: Burn Off Energy

After a traumatic call, adrenaline and cortisol levels spike, leading to physical restlessness and emotional overwhelm. Intense exercise provides a healthy outlet.

• How to Apply:

• Do 30-60 seconds of jumping jacks, push-ups, or sprinting.

• Engage in vigorous activities like running stairs or shadowboxing.

• If at your station, consider using available equipment like kettlebells or a treadmill.

• Why it Works:

Intense movement burns off excess stress hormones, re-regulating your body and mind.

P – Paced Breathing: Reclaim Control

Hyperventilation often accompanies emotional distress. Paced breathing counters this by slowing your breath and calming your body.

• How to Apply:

• Inhale deeply through your nose for 4 seconds.

• Hold your breath for 4 seconds.

• Exhale slowly through your mouth for 6-8 seconds.

• Repeat this pattern for 1-2 minutes.

• Why it Works:

Deliberate breathing engages the parasympathetic nervous system, helping reduce feelings of panic or overwhelm.

P – Progressive Muscle Relaxation: Release Tension

Trauma often causes physical tension. Progressive relaxation helps release that tension and refocus your mind.

• How to Apply:

• Start with your toes: tense the muscles tightly for 5-10 seconds, then release.

• Gradually work upwards through your legs, torso, arms, and face.

• Pair this exercise with deep, slow breathing for added relaxation.

• Why it Works:

This technique reduces physical tension associated with stress and anchors you in the present moment.

When to Use TIPP

First responders can use TIPP immediately after a traumatic call, during a quiet moment at the station, or at home when distress surfaces. These techniques are portable, require no special tools, and work quickly to lower emotional intensity.

By incorporating TIPP into self-care routines, first responders can process trauma effectively, reduce emotional overload, and maintain mental well-being. Remember, seeking additional support from peers or mental health professionals is always encouraged.