Mind Over Mayday

Tag: distress tolerance

  • Using TIPP to Manage Emotional Distress After Traumatic Calls

    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.

  • How to Use the 5 Blinks Method to Overcome Intrusive Traumatic Images

    How to Use the 5 Blinks Method to Overcome Intrusive Traumatic Images

    Intrusive images and flashbacks can feel overwhelming and disorienting, but the 5 Blinks Method is a quick and effective technique to regain control of your mind and focus on the present. This simple practice uses a combination of grounding and mindfulness to help redirect your attention and soothe your nervous system. This technique was introduced to me by a licensed therapist, and has been extremely helpful for me when I’ve dealt with traumatic calls and scenes, both in the field and in the hospital.

    Step-by-Step Guide to the 5 Blinks Method

    1. Identify the Intrusive Image

    • When you notice an intrusive image or memory, acknowledge it without judgment.

    • Say to yourself: “This is just a thought, not my reality right now.”

    2. Take a Deep Breath

    • Inhale deeply through your nose for 4 seconds, hold for 4 seconds, and exhale slowly through your mouth for 6 seconds.

    • This activates the parasympathetic nervous system to help you calm down.

    3. Blink Five Times Slowly

    • Blink deliberately and slowly five times.

    • Each blink acts as a symbolic “reset” for your brain, helping to break the cycle of intrusive thoughts.

    4. Visualize Sending the Image Away

    • Close your eyes.

    • Imagine the intrusive image as a photograph, or a film reel- an object or something tangible.

    • Now imagine a box big enough to fit the image-object.

    • Visualize placing the image-object into the box and sending that box as far away in your mind as possible, watching it get smaller and smaller, until it completely disappears in the distance.

    • Take a deep breath

    5. Blink Five Times Slowly

    • Blink deliberately and slowly five times.

    • Repeat a grounding statement or positive affirmation to yourself, such as:

    • “I am here in this moment.”

    • “I did everything I could.”

    • “Life happens on life’s terms.”

    6. Ground Yourself in the Present Moment

    • With your eyes open, identify five things you can see.

    • Say them out loud or in your mind.

    7. Move a Muscle, Change a Thought

    • Find something that you can focus your entire attention on- something physical such as going for a walk outside, cleaning something, or opt for a quick workout. Physical activity has a number of benefits, including grounding yourself in your body, releasing endorphins, and even boosting serotonin.

    • Other mind-consuming activities can help too- like playing a game on your phone, having a conversation with someone, or watching an interesting show or movie.

    8. Repeat as Many Times as Needed

    • If the image is resistant and continues to intrude, repeat steps 1-6 as many times as needed, while still trying to find something you can completely and mindfully focus on.

    Additional Tips for Success

    • Practice Regularly: The more you use the 5 Blinks Method, the quicker your brain will recognize it as a tool to refocus.

    • Pair with Deep Breathing: Combining the method with paced breathing enhances its calming effect.

    • Use a Support Object: Hold a grounding object, like a smooth stone, while practicing. (I use a short piece of thin rope that has a knot tied on one end- because when you get to the end of your rope, you tie a knot and hold on!)

    Other Distress Tolerance Techniques to Explore

    The 5 Blinks Method is just one of many strategies to manage distress and intrusive thoughts. Stay tuned for future posts where we’ll explore other effective techniques:

    1. TIPP Skills – Using temperature, intense exercise, paced breathing, and paired muscle relaxation to lower emotional intensity.

    2. Grounding Techniques – Detailed practices like the 5-4-3-2-1 method and body scans.

    3. Opposite Action – Redirecting overwhelming emotions by taking an action opposite to the urge.

    4. Distraction Toolkit – Creating a personalized box or bag of items and activities to help refocus during moments of distress.

    5. Mindful Visualization – Replacing intrusive images with a safe or peaceful mental scene.

    Final Thoughts

    The 5 Blinks Method is a powerful, portable tool to help you navigate intrusive traumatic images. It works by engaging your senses and redirecting your focus, allowing you to move forward without being stuck in the past. Remember, it’s okay to seek additional support from a trusted counselor or peer support group as you work through these challenges.

    You’ve got this—one breath at a time.