Temperature
What does the T in TIPP stand for?
Temperature
What does the I in TIPP stand for?
Intense Exercise
What does the first P in TIPP stand for?
Paced Breathing
What does the second P in TIPP stand for?
Paired Muscle Relaxation
When should TIpP skills generally be used?
When emotions are extremely intense or overwhelming
What is one way you can safely change your body temperature when emotions are extremely high?
Splash cold water on your face / use a cold pack
Name one example of intense exercise you could use as a TIP skill.
Running, jumping jacks, brisk walking, etc.
When using Paced Breathing, should your breathing become faster or slower?
Slower
What two things do you do with your muscles during Paired Muscle Relaxation?
Tense and relax them
Are TIP skills designed to solve the problem that caused the emotion?
No — they help bring down the intensity first.
Changing your temperature can help calm what system in your body?
Your nervous system/body’s stress response
Why can intense exercise help when emotions are extremely high?
It uses up physical energy connected to the intense emotion.
In Paced Breathing, which should usually be longer: your inhale or your exhale?
Your exhale
What should you notice when you release a tense muscle?
The difference between tension and relaxation
You're so anxious before a presentation that you can't think clearly. What DBT skill could you use to lower the intensity quickly?
TIPP
True or False: The Temperature skill works best by making yourself extremely hot.
False
True or False: Intense Exercise means you should exercise until you hurt yourself or become exhausted.
False
What can slowing your breathing help slow down when emotions are intense?
Your body's emotional/stress response or heart rate
Paired Muscle Relaxation combines relaxing your muscles with what other TIP technique?
Paced Breathing
After using TIPP and your emotional intensity decreases, what can you do next?
Use other coping/problem-solving skills and respond effectively.
You are extremely angry and feel like you're about to lose control. You put cold water on your face before responding. What TIP skill are you using?
Temperature
You're furious after an argument and have a strong urge to yell. Instead, you safely exercise for several minutes. What skill are you using?
Intense Exercise
Before a stressful situation, you deliberately slow your breathing and make your exhales longer than your inhales. Which TIP skill are you practicing?
Paced Breathing
You're lying awake feeling tense. You slowly tense muscle groups and then release them while breathing slowly. Which skill are you using?
Paired Muscle Relaxation
You're at a 9/10 emotional intensity and feel like you're about to react impulsively. Why might TIPP be useful before trying to solve the problem?
It can lower the emotional intensity so you can think and respond more effectively.