Need advice on calming down during B.P.D. episodes and panic attacks

i learned TIPP in my dbt with my therapist. Temperature (cold water on your face, holding ice cubes), Intense exercise (sprinting, jumping jacks, push ups, etc.), Paced breathing, and Progressive muscle relaxation (focusing on one muscle at a time tighten your muscles as much as possible for 5ish seconds, then release and relax). Honestly i was skeptical of these but they work. good luck to you in your journey! ❤️