TIPS Skills
Distress Tolerance
Emotion Regulation
Crisis Survival Skills
BONUS
100

How many TIPS skills are there? 

Four
100

What is radical acceptance? 

Radical means all the way, complete and total. 

Accepting with your mind, heart and body.

100
Can you control your emotions?
No, but you can regulate them.
100
How can you recognize when you are in a crisis?

You are in a crisis when the situation is highly stressful, short-term and creates intense pressure to resolve the crisis now.

100

What is the fastest land animal?

The cheetah can run 75 mph. 

200

What is the skill that requires you to use water?

Tip The Temperature of your face with Cold Water to calm down fast. 

200

Why should we accept reality? 

Rejecting does not change reality. Pain can't be avoided. Acceptance may lead to sadness, but deep calmness follows. 

200

What are some myths about emotions?

Emotions are bad or weak. 
200

When do you use crisis survival skills? 

1. You have intense pain that cannot be helped quickly. 

2. You want to act on your emotions but it will only make things worse. 

3. Emotion mind threatens to overwhelm you, and you need to stay skillful. 

4. You are overwhelmed, yet demands must be met. 

200

Where is the Eiffel tower located? 

Paris, France

300
List all the TIPS Skills. 

Tip The Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation 

300

What is turning the mind? 

It is choosing to accept.

300

What makes it hard for you to regulate your emotions?

Biological factors, lack of skill, reinforcement of emotional bx, moodiness, emotional overload, emotion myths.

300

When should you decided NOT to use crisis survival skills? 

Everyday problems, solving all your life problems, making your life worth living. 

300

What's my favorite color?

Pink

400

How do you do Paired Muscle Relaxation?

While breathing into your belly, deeply tense your body muscles. While breathing out, say the word relax in your mind. Let go of the tension. 

400

What is the difference between abstinence and harm reduction?

Abstinence is not engaging in addictive bx. Harm reduction is knowing there will be slips, not demanding perfection, minimizing the damage. 

400

What do emotions do for you?

Emotions motivate and organize us for action. 

Emotions communicate to and influence others. 

Emotions communicate to ourselves.

400

What is the STOP skill?

Stop, Think, Observe, Proceed Mindfully

400

What is the largest organ on the human body?

Skin

500

When can you use Intense Exercise to calm down?

when your body is revved up by emotion 

500

What are the steps to turning the mind? 

Observe, Make an Inner Commitment, Do it Again (keep turning your mind), Develop a Plan

500

What are 3 goals of Emotion REgulation? 

Understand and name your own emotions.

Decrease the frequency of unwanted emotion. 

Decrease emotional vulnerability. 

Decrease emotional suffering.

500

How do you Proceed Mindfully?

Act with awareness. Consider your thoughts and feelings. Think about your goals. 

500

** SURPRISE BONUS **

*DO A DANCE*

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