TIP Skills
What does the T in TIP stand for?
Temperature
What is the first step in effective rethinking when faced with a distressing thought?
Identify and label the negative or distressing thought.
Name one way to use the temperature component of TIP.
-Cold water (sink, shower)
-Ice packs
How can you challenge a thought that you are not capable of succeeding?
Look for evidence of past successes and strengths that contradict the thought.
How long should you apply an ice pack for during TIP practice?
30 seconds to 2 minutes
What is cognitive distortion, and give one example?
Cognitive distortion is an irrational thought pattern. Example: All-or-nothing thinking.
Explain how intense exercise can be used as part of the TIP skill and provide an example of a suitable exercise.
Intense exercise helps change your emotional state by increasing endorphins and diverting attention from distress. Example: A 10-minute vigorous workout, such as running or high-intensity interval training (HIIT).
What technique can help you reframe a situation that feels overwhelmingly negative?
Consider alternative perspectives or positive aspects of the situation.
What are the benefits of combining temperature (ice packs) with paced breathing in managing acute emotional distress, and how would you integrate these skills?
Combining temperature with paced breathing can enhance emotional regulation by addressing both physical and psychological aspects of distress. Integrate by first applying the ice pack for a few minutes to create a strong physical sensation, then practice paced breathing to further calm and center yourself.
How does effective rethinking help in managing intense emotions?
By changing the way you perceive a situation, it helps reduce emotional intensity and improves coping.