STOP/TIPP
What does the S in stop stand for?
Stop
What does the I in IMPROVE stand for?
Imagery
What does the A and first C in ACCEPTS stand for?
Activities and Contributions
DOUBLE POINTS! What is self-soothe and how do we use it.
Self-soothe is a distress tolerance skill that uses all five senses to help us calm down.
What is willingness?
Willingness is where you are cooperative and able to do what you should do without resistance.
What does the T in TIPP stand for?
Temperature
What does the P and the R stand for in IMPROVE.
Prayer and Relaxation
What does the other C stand for?
Comparisons
What are the five senses used in self-soothe?
Taste, touch, smell, sight, and hearing
What is willfulness?
Willfulness is where you are resistant and insist on being in control. It's like when you are stubborn.
What does the O and the P in STOP stand for?
Observe and Proceed Mindfully
How can one use the "M" in the IMPROVE? (Meaning)
By trying to find the purpose or meaning in a painful situation; make lemonade out of lemons.
What does the E stand for?
Emotions
What is the SIXTH sense used in self-soothe?
Movement
What is alternate rebellion?
Alternate rebellion is where you rebel in a way that does not hurt yourself or others and does not cause problems.
There are two P's in TIPP. What does each one mean?
Paced Breathing
Progressive Muscle Relaxation
What does the O, V, & E stand for in IMPROVE?
One thing at a time
Vacation
Encouragement
What does the P and T stand for?
Pushing away thoughts and Thoughts
What is radical acceptance?
Radical acceptance is where you radically accept reality for what it is.
What is the half-smile skill? Why do we use half smile?
Half-smiling is where you smile slightly but not fully. We use half-smile to help us relax/calm down.
DOUBLE POINTS! There are two nervous systems involved in the TIPP skill. What are they?
Sympathetic Nervous System - the system that is "fight or flight"
Parasympathetic Nervous System - the system that is "rest & digest"
When do you use distress tolerance skills?
For crisis situations, not for everyday problems.
What does the S stand for?
Sensations
What is turning the mind?
Turning the mind is simply where you turn your mind over and over to accept reality.
There are 4 things to consider when using the Alternate Rebellion skill. What are those 4 things?
2. Must not create more problems.
3. Must not make you (or others) feel worse.
4. Be a method that FITS YOU