TIPP
What does the T in TIPP stand for?
Temperature
What are the 3 parts of the CBT triangle?
Thoughts, behaviors, feelings
What does the D in DEARMAN stand for?
Describe
What is anxiety?
Anxiety is a normal emotional and physical response to stress, worry, uncertainty, or perceived danger.
What is an example of avoidance?
Not answering texts, refusing to go to school, skipping class, using drugs/alcohol to avoid feelings, refusing to complete a task, refusing to talk with someone about your feelings
Name one way to use temperature to calm emotions
Ice cube, hug an ice pack, cold shower, splash cold water on face
If you change your thoughts, what else may change?
Feelings and behaviors
What does the E in DEARMAN stand for?
Express
Name on physical symptom of anxiety
fast heartbeat, sweating, shaking, shortness of breath, muscle tension, stomach aches or nausea, headaches, dizziness
It usually feels relieving because anxiety temporarily decreases
Name an example of an exercise that can be used in TIPP?
Intensive exercises- running, lifting, swimming
Give an example of a thought that could lead to feeling nervous
A student who has to do a presentation and thinks "Everyone is going to think I'm dumb.", will likely be anxious about presenting.
What is a situation in which you would use the skill DEARMAN?
Setting a boundary with a friend who keeps making jokes about a sensitive topic
Is anxiety always bad? Why or why not?
No. Anxiety can be helpful because it alerts us to danger, and motivates us to prepare, stay focused, and solve problems. It becomes a problem when it is too intense, happens too often, or interferes with daily life.
What happens to anxiety in the long term when we keep avoiding?
Anxiety often gets stronger because we never learn that we can handle the situation
What does paced breathing help lower?
Heart rate
You walk out of the bathroom at school and there is a group of girls giggling. Name a negative thought you might think in this situation, and how that would make you feel. Then, name a more positive or neutral thought you might think in this situation, and describe how this would change how you would feel.
The thought that "they're laughing at me" could cause feelings of embarrassment, anger, shame, anxiety.
The thought that "This has nothing to do with me. I'm gonna mind my own business." could cause the feeling of ennui/disinterest.
Your parents keep making comments about how you are "lazy", when you are struggling with your mental health and trying your best. This makes you feel more down and less motivated to get things done. How can you Describe, Express, Assert to explain how you feel and set boundaries?
What are 2 healthy coping skills for anxiety?
Deep breathing, Grounding exercises (5-4-3-2-1), talking to a trusted person, mindfulness, exercise, challenging anxious thoughts, progressive muscle relaxation, hugging an ice pack
What is the opposite action for avoidance?
Facing, approaching, or gradually confronting the feared situation
Name all 4 TIPP Skills (T, I, P, P)
Temperature
Intensive exercise
Paced Breathing
Progressive muscle relaxation
Give an example showing how thoughts, feelings, and behaviors connect
What do all the letters of DEARMAN stand for?
Explain the difference between normal anxiety and an anxiety disorder
Explain the anxiety avoidance cycle from start to finish
A trigger occurs -> anxiety -> the person avoids or escapes the situation -> they feel temporary relief -> the brain learns that avoidance "worked" -> the anxiety returns next time, often even stronger -> the person avoids the anxiety again, and the cycle repeats