What Am I?
Being able to handle really tough feelings or situations without making things worse and using helpful techniques.
What is distress tolerance and distress tolerance skills?
They hack your body's alarm system and remind you that you're safe during a time when you're unable to think clearly due to your emotions being high.
What are TIPP skills?
The only way to learn different skills, become good at using them, and do a better job at regulating yourself when distressed.
What is practice?
Imagine you're at school and you just learned that you have more homework to get done than expected. You suddenly feel overwhelmed, leading to your heart racing, your thoughts spiraling, and you feel panic beginning.
What is go into the bathroom to splash cold water on your face or to take deep breaths?
Play video games, listen to music, watch a TV show or movie, etc.
What are distractions?
A type of distress tolerance skill that focuses on making the body more relaxed.
What are TIPP skills?
Tensing and relaxing muscles helps the body let go of stress, triggering the relaxation response.
What is Progressive muscle relaxation?
Trying one (or something different) of the following for about 15 minutes:
Jump rope, Jumping jacks, Walk briskly, Jog, Swim laps, Ride a bike
What are examples of Intensive exercise?
You have a big test coming up in a subject you struggle in. You've been studying a lot yet still feel unsure that you're going to do well, leading to a lot of negative self-thoughts and anxiety.
What is progressive muscle relaxation, taking a walk outside, or talking through the situation with a trusted individual?
What are grounding techniques?
What the T means in TIPP.
What is Temperature?
Lowers stress and increases feel-good brain chemicals, like endorphins.
What is Intensive exercise?
Briefly put your face in cold water while holding your breath and repeat 2-3 times; Take a cold shower; Apply an ice pack or ice cube to your skin (not for too long); Hold a wet cloth on your face or neck
What are examples of Temperature?
You're doing something and are suddenly reminded of something difficult you went through in the past. You begin feeling panic and don't know what's going on.
What is paced breathing, going outside if it's cold, or using your senses to ground you in your surroundings?
Writing down what's going through your head, unfiltered or answering a specific prompt.
What's journaling?
What the I mean in TIPP.
What is Intensive exercise?
Increases oxygen intake and lowers blood pressure and heart rate.
What is Pace breathing?
Follow these steps:
1. Sit or lie down in a comfortable position
2. Tense the muscles in your feet for 5 seconds
3. Slowly relax these muscles as you say the word "relax"
4. Repeat these steps with your calves, thighs, mid-section, back, chest, arms, and face
What is the Progress muscle relaxation process?
Before going to school, you and your sibling get into a huge argument, where voices were raised and unforgettable things were said. While on the bus, you find yourself struggling to calm down and on the verge of breaking down in tears.
What is using your senses to name things in your environment (5-4-3-2-1 skill), paced breathing, or typing out on phone what's running through your head?
Talking to a friend, professional, or family member about what's going on.
What is using your support network?
What both Ps mean in TIPP.
What are Paced breathing and Progressive muscle relaxation?
Cooling the body slows heart rate and breathing, shifting attention away from intense emotions and intrusive thoughts/
What is Temperature?
Follow these steps:
1. Inhale through your nose for a count of 4
2. Hold your breath for a count of 7
3. Exhale through your mouth for a count of 8
4. Repeat several times (until feel calm)
What is the Pace breathing process?
While at home, you're scrolling social media and come across one of your friend's post to see that a bunch of your friends decided to hang out without you. You feel left out and hurt by this, and the longer you look at the post, the more intense your feelings become.
What is go for a walk or jog, distract yourself, paced breathing, progressive muscle relaxation, or taking a cold shower?
Accepting what you cannot change, acknowledging that some things suck but not everything, focus on what you can change, and look forward towards the future because everything gets better with time.
What is radical acceptance?