TIP Skills
The "T" in TIP
What is Temperature
What is this distraction acronym Wise Mind _____?
ACCEPTS
What's the difference between Willingness & Willfulness?
Willingness means that you make efforts to accept things for what they are. Willfulness is when we fight against or reject reality.
True/False: When using the Temperature skill of TIP, we submerge our face in hot water
False: Cold water exposure activates the "dive reflex" or parasympathetic nervous system, slowing our heartrate and regulating our breathing
Refocusing attention from yourself to what you can do for others
What does it mean to IMPROVE the Moment?
Replacing immediate negative events or emotions with more positive ones.
Identifying what you have control over, what you don't have control over, and skillfully letting go of things you cannot control.
What is the difference between Pushing Away (dysregulating emotions) and avoiding a problem?
With the Push Away skill, you only push away the thought/distress temporarily. You must bring it back when you're better ready to manage it!
Give an example of Self-Soothe for each of the 5 senses
Examples: VISION: Walk in a pretty part of town. Look at the nature around you. HEARING:Listen to beautiful or soothing music, or sounds of the ocean. SMELL: Smell breakfast being cooked. Light a candle. TASTE: Have a special treat, and eat it slowly, savoring each bite. TOUCH: Take a bubble bath. Pet your dog
Acceptance does not mean ____________.
Agreement, approval, or that we love the situation we're accepting
Name some examples of Alternate Rebellion
Changing your hairstyle/color, wearing formal clothes to a casual meeting, speaking our mind rather than what's expected of us
True/False: We use Paced Breathing and Paired Muscle relaxation in conjunction with each other
True: We can practice Paced Breathing and Progressive Muscle Relaxation separately, but pairing them together offers the maximum benefit when we're in a crisis
Name three ACCEPTS skills from the acronym
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations
Name three IMPROVE skills from the acronym
Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement
Turning the lips and palms slightly upwards in a relaxed position (sitting/standing/lying down)
Half-Smiling & Willing Hands
True/False: Distress tolerance skills should be used in every situation and for solving all problems.
False: Distress tolerance skills will be most effective when they are reserved for a true crisis situation.
Name the two stress hormones the body releases when we're dysregulated and/or in crisis that TIP helps lower fast!
Adrenaline and Cortisol
Trying to compare your current situation or the current crisis to a situation that's worse than the one you're in now.
Ex: You could compare yourself to people who have less than you have or you could think about times in your life when things have been a lot harder or you didn't have the same resources you have now. You're trying to get yourself to sort of say in your mind, 'Could be worse'.
1. Don't take vacations that will harm you.
2. Don't make your vacation too long.
What is Turning the Mind?
Making a conscious decision to accept over and over, Turning the Mind towards Willingness
What are the TIPP skills?
Temperature, Intense Exercise, Paced Breathing & Progressive Muscle Relaxation