TIPP Skills
What does the T in TIPP stand for, and how does it help?
Temperature. Cold water or ice resets the nervous system by triggering the mammalian dive reflex.
Explain the immediate physical stance or action you must adopt when executing the 'S' step.
S = Stop. Literally freeze, pause, do not talk, and prevent immediate impulsive behavior.
Explain how grounding vision on a nature scape blocks anxious brain signals.
It activates optical sensory pathways, forcing the brain's focus outwards instead of looping internally.
What does 'Radical Acceptance' mean in simple terms?
Accepting reality as it is, without fighting it or wishing it were different in the past.
Which physiological mechanism tells the nervous system to instantly slow heart rate down when cold hits the face?
The Mammalian Dive Reflex (mediated via parasympathetic activation of the vagus nerve).
In the 'O' (Observe) stage, you must separate physical sensations from conceptual worries. Give an example.
Observe: Notice 'my throat is tight and stomach is spinning' instead of jumping to 'I can't cope!'
Why do strong physical stimuli like sour candy or strong tea help reset panic?
The intense sensory input forces immediate situational awareness, disrupting emotional threat loops.
True or False: Radical acceptance means you approve of or agree with a bad situation.
False! Acceptance is NOT approval. It's simply recognizing 'what is' so you can respond logically.
True or False? The goal of intense exercise is cardiovascular fitness gains, not somatic stress discharges.
False. In DBT, the goal is burning off high intensity energy, not long-term physical conditioning.
What does the 'T' in STOP stand for, and what is one way to do it?
T = Take a step back. Physically stepping away from a scene or taking deep breaths to pause your momentum.
How does somatic touch (like soft blankets or holding something warm) act as a safety trigger?
It signals absolute physical safety to the amygdala, reducing biological threat responses.
How does the technique 'Turning the Mind' relate to Radical Acceptance?
It is the active choice to reject suffering and actively turn your mind towards accepting reality over and over.
What is the specific respiratory ratio of inhalation to exhalation needed to suppress fight-or-flight?
Paced breathing: Exhaling longer than inhaling (e.g., inhale for 4 seconds, exhale for 8 seconds).
What does the 'P' in STOP stand for, and what are you asking your Wise Mind?
P = Proceed mindfully. Ask: 'What is the most effective next step to make this situation better?'
Name the five senses you must engage for comprehensive DBT Self-Soothing.
Vision, Hearing, Smell, Taste, and Touch.
What is the formula Marsha Linehan used to describe suffering?
Pain × Resistance = Suffering.