TIPP
Breathing in a slow, controlled manner
What is Paced Breathing
Doing something nice for someone is an example of this strategy
What is contributing
This is something we just got back from 3.5 weeks ago, OR; a short, intentional break from your stressor
What is a vacation
This is what you do when you do when you come to an octagonal red sign or find yourself in crisis
These are the kits we made
What are self-soothe kits
What is Progressive Muscle Relaxation
Contrasting your current situation to a past situation is an example of this
What is Comparison
Rhymes with taxation- this skill you might breathe deeply, take a hot bath or massage your neck
What is relaxation
This is what you do after the first step
What is take a step back and breathe
All five these are engaged in a self-soothe kit
What are your senses
Doing a whole bunch of jumping jacks really fast is an example of
What is Intense Exercise
This is an effective strategy only used temporarily with a time limit
What is pushing away
Finding purpose in your situation is an example of this tool
What is meaning
Also, a mindfulness what skill- this is the third step in this skill
What is observe
Drinking hot chocolate is an example of this sense
What is taste
Using TIPP are an example of these DBT skills
What is Distress Tolerance
Changing how you feel in the moment is an example of this skill
Giving yourself a pep talk or positive affirmation is an example of this skill
What is encouragement
After you've completed the first three steps, you should do this with a wise mind
What is proceed
Listening to a 911 playlist is an example of this.
What is using hearing
This action triggers your vagus nerve
What is submerging your face in cold water
Engaging touch, sight, smell, taste, hearing, and movement are examples of this
Sensations
Smaller than 2, but greater than 0. In this skill you focus your attention on a single thing in this moment.
What is one thing at a time
This Pittsburg Steeler gave a COVID PSA about the STOPP skill
Who is Jerome Bettis
This song by Salt and Peppa is Mary Peterson's favorite song for her 911 playlist