TIPP the scale
This letter in TIPP stands for cold water to slow your heart rate.
What is Temperature?
"C" is for this--doing something nice for someone else to feel better.
What is contributing?
Name a "Self-Soothe" skill you can do with your sense of smell
What is lighting a candle, smelling lotion, or fresh cookies.
This skill means accepting reality as it is, even if you don't like it.
What is radical acceptance?
What does DBT stand for
What is Dialectical Behavioral Therapy?
Describe how to "pace" your breathing--is the exhale shorter or longer?
What is longer?
This "A" skill involves playing a video game or cleaning your room.
What are activities?
Name two things you can see right now that are calming.
What is the desk, snow outside, or the tv.
True or False: Accepting something means that you agree with it or like it?
What is False?
This "Mind" is the balance between your logical mind and your emotional mind.
What is Wise Mind?
Give Three example of "intense exercise" you can do in a small space.
What are jumping jacks, running in place, or pushups?
If you think about someone, having it worse than you, you are using this skill.
What are comparisons.
How can you use taste mindfully
What is eating a piece of candy slowly or drinking cold water?
In the IMPROVE skills, "V" stands for this--taking a brief mental break.
What is a vacation?
Name the three "states of mind"
What are emotional, reasonable, and wise mind?
Explain the "Mammalian Dive Reflex" like you are a scientist.
What is the body's natural response to cold water that slows the heart and conserves energy.
True or False: Taking a nap counts as "sensations" in the ACCEPTS acronym.
What is False?
Give an example of using touch to self-soothe without a stress ball
What is petting a dog, wearing a soft hoodie, or taking a warm bath?
Name three things that belong in "crisis survival kit"
What is a stress ball, a fidget, a list of friends to call
This "STOP" Skill helps you pause before reacting. Name what the S stands for
What is stop?
Diet coke
What is Megan's favorite drink
Two girls'
How many children does Amanda have?
The Gym
What is Jason's favorite thing to do after work?
Disney World
What is Amanda's favorite thing to talk about?
The Patriots
Who didn't win the super bowl this year?