MINDFULNESS
TIPP SKILL
SELF SOOTHING SKILLS/ IMPROVE
PROS AND CONS / ACCEPTING REALITY
MISCELLANEOUS
100
BEING PRESENT IN THE MOMENT.
WHAT IS MINDFULNESS?
100

HOLDING A COLD ICE PACK OR ZIP LOCK BAG WITH ICE WATER ON YOUR EYES OR CHEEKS. SLASHING COLD WATER ON YOUR FACE 

WHAT IS Temperature Change?

100
USING 5 SENSES TO HELP COMFORT OURSELVES
WHAT ARE DBT 5 SELF-SOOTHING SKILLS
100
THINKING ABOUT THE GOOD AND BAD OUTCOMES OF TOLERATING AND NOT TOLERATING DISTRESS.
WHAT IS PROS AND CONS?
100

DISTRACTING, SELF-SOOTHING, IMPROVE THE MOMENT, AND FOCUS ON THE PROS AND CONS

WHAT ARE THE 4 CATEGORIES OF CRISIS SURVIVAL DISTRESS TOLERANCE SKILLS?

200
JUST NOTICE WITHOUT REACTING OR DESCRIBING.
WHAT IS OBSERVE?
200
Doing an aerobic exercise, going for a run, walking fast, jumping rope or doing jumping jacks to calm down your body when it's revved up by emotions. 

WHAT IS Intense Exercise?

200
REPLACING IMMEDIATE NEGATIVE EVENTS OR EMOTIONS WITH MORE POSITIVE ONES.
WHAT IS IMPROVING THE MOMENT?
200
IDENTIFYING WHAT YOU HAVE CONTROL OVER, WHAT YOU DON'T HAVE CONTROL OVER AND SKILLFULLY LETTING GO OF THINGS YOU CAN'T CONTROL. DOES NOT MEAN APPROVAL OR RESIGNATION, IT MEANS FOCUSING YOUR ENERGY ON WHAT YOU HAVE CONTROL OVER.
WHAT IS RADICAL ACCEPTANCE?
200
EMOTIONAL MIND, REASONABLE MIND AND WISE MIND
WHAT ARE THE THREE STATES OF MIND?
300
JUMP IN WITH BOTH FEET.
WHAT IS PARTICIPATING?
300

Breathing deeply from the abdomen. Breathing out slowly. Eg. Rollercoaster breathing, 4-7-8 breathing.

WHAT IS Paced Breathing?

300
USING YOUR IMAGINATION TO CREATE AN EXPERIENCE THAT CAN DISTRACT, AND SOOTHE.
WHAT IS IMAGERY?
300
A WAY TO CHANGE HOW YOU FEEL BY CHANGING YOUR FACIAL EXPRESSION.
WHAT IS A HALF-SMILE?
300
JUST THE FACTS.
WHAT IS DESCRIBE?
400
OBSERVE, DESCRIBE, PARTICIPATE
WHAT ARE MINDFULNESS WHAT SKILLS?
400

Tensing your muscles for 5 seconds, then letting go, relaxing your muscles all the way. noticing the tension that you had and notice the difference when you're relaxed. 

WHAT IS Progressive muscle Relaxation? 

400
DEEP BREATHING, PROGRESSIVE MUSCLE RELAXATION, AND YOGA.
WHAT ARE RELAXATION SKILLS?
400
"THE PROBLEM IS NOT THE PROBLEM. THE PROBLEM IS YOUR ATTITUDE ABOUT THE PROBLEM. DO YOU UNDERSTAND?"
WHAT IS ACCEPTING REALITY?
400
THINGS THAT ARE IN CONFLICT, BUT BOTH ARE REAL AND TRUE.
WHAT ARE DIALECTICS?
500
NONJUDGMENTAL, ONE-MINDFUL, AND EFFECTIVE
WHAT ARE MINDFULNESS HOW SKILLS?
500

What does TIPP stand for?

T- Temperature 

I - Intense Exercise 

P - Paced Breathing 

P - Progress Muscle Relaxation 

500
USING YOUR REASONABLE MIND TO FIND A PURPOSE TO UNDERSTAND YOUR SITUATION.
WHAT IS MEANING?
500
YOU ARE IN THE DRIVER'S SEAT OF YOUR THOUGHTS, FEELINGS, IMPULSES AND BEHAVIORS. YOU DECIDE WHICH ROAD/DIRECTION; LEFT/RIGHT EXIT, U TURN, PULL OVER AND STOP. MAKING A CONSCIOUS DECISION TO ACCEPT OVER AND OVER.
WHAT IS TURNING THE MIND?
500
DIALECTICAL BEHAVIOR THERAPY.
WHAT IS DBT?
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