Distress Tolerance
TIPP stands for
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
List an action urge associated with fear
Run away
Escape
Avoid
Why do you use the GIVE skill?
To maintain healthy relationships.
To improve communication skills.
What are the 3 states of mind?
Emotion Mind
Reason (Reasonable) Mind
Wise Mind
Role play a conversation using the GIVE skill effectively.
Gentle
Interested
Validate
Easy Manner
Did they do these things?
When do you use the TIPP skill?
When emotional arousal is very high.
List an action urge associated with anger
Attack
Yell
Physical aggression
What does GIVE stand for?
(be) Gentle
(act) Interested
Validate
(use an) Easy Manner
In which state of mind is it difficult to think rationally and make decisions?
Emotion mind
Role play an example of not using the GIVE skill effectively
Not gentle, interested, validating or easy manner
Example of things you can use related to temperature
Hold ice
Cold rag on face or neck
Hold frozen lemons
Other
What does opposite action mean in relation to emotions?
You choose to act opposite to the action urge that the emotion brings up.
Describe ways to be GENTLE
Be nice & respectful
Don't attack, use threats, or cast judgments
Be aware of your tone of voice
Which state of mind focuses on the facts?
Reason (reasonable) mind
Describe a time when you have been in emotion mind. Share the situation, what you were feeling and include examples of thoughts and behaviors/actions.
Example
What does the cold do to your body and why does that help you to calm down?
Ice or ice water decreases your heart rate rapidly.
How would you act opposite to the action urge associated with fear?
Approach
Do the things you want to avoid doing
What does it mean to use an EASY MANNER
Smile
Use humor
Use non-threatening body language
Leave your attitude at the door
In emotion mind, our ____________ are in charge and our ____________ and _____________ are driven by them.
In emotion mind, our FEELINGS are in charge and our THOUGHTS and BEHAVIORS are driven by them.
What are the 3 What skills? (You can use your book)
Observe, Describe, Participate
The TIPP skill is based on what reflex?
The Dive Reflex
Given an example of the things depression makes you feel like doing and then what you can do to act opposite to emotion
Example: Depression makes me feel like staying in bed, avoiding people and listening to sad music. Instead, I can get up, take a shower, spend time with a friend, and listen to more upbeat music.
Other examples ok.
Pay attention, reflect back, "read minds" (pay attention to body language), Understand and acknowledge why the person's feelings, thoughts or actions make sense, show equality
Describe wise mind and explain why it is important.
250 bonus points:
Give an example of using wise mind.
In wise mind we are able to feel our emotions and focus on the facts. We can make decisions based on how we feel AND the facts. Wise mind helps us to do what is healthy and effective.
Bonus example:
What are the 3 "How" skills? (You can use your book)
Don't judge
Stay focused
Do what works