Overt vs. Covert TIP Skills – How to Calm Down in Public Without Anyone Noticing

Hannah Kanter
Jan 21
2 min read

Ever find yourself in need of a quick emotional reset, but you're not sure how to do it without attracting attention and looking like a weirdo? Enter the world of Overt vs. Covert TIP skills—your secret weapons for calming down in any situation!

Overt TIP Skills are the more obvious strategies, while Covert TIP Skills are your undercover tactics when you need to fly under the radar. Here's how you can use both:

Overt TIP:

Overt T: Stick your face in a bowl of ice water (yes, it’s as cooling as it sounds).
Overt I: Engage in intentional exercise like hitting the gym, weightlifting, or busting a move in a Zumba class.
Overt Paced Breathing: Try 5-10 rounds of boxed breathing (4 seconds in, 4 seconds hold, 4 seconds out, 4 seconds hold).
Overt Paired Muscle Relaxation: Squeeze and release different muscle groups (hands, arms, belly, shoulders, glutes, feet, and face—yes, even your face like you just tasted the sourest lemon).

Covert TIP:

Covert T: Slip away to the bathroom and splash cold water on your face. Or, discreetly hold an iced drink against your inner wrist or an ice cube in your hand (perfect for those restaurant moments).
Covert I: Step into a bathroom, empty stairwell, or another room, and sneak in some wall-push-ups, wall-sits, or even a few trips up and down the stairs. Jumping jacks or high knees for 30 seconds do wonders, too!
Covert Paced Breathing: Do the same breathing rounds, but use your fingers in your lap to subtly count the rounds. No one will be the wiser!
Covert Paired Muscle Relaxation: Stuck in public (work meeting or waiting room, anyone)? Try squeezing your toes under the table or your legs, glutes, belly, and hands. Once you can excuse yourself, you can go full-on with the relaxation.

TIP skills are perfect for those “I need to calm down right now” moments, whether you're in a stressful meeting or trying to keep your cool in a crowded space.

Give these sneaky skills a try and see which works best for you!

Warm wishes,

Hannah Kanter, LICSW