TIPP
What does the "T" in TIPP Stand for?
Temperature
What does the "D" in DEARMAN stand for?
Describe the problem as you see it. The key point to remember is that you stick to only the facts and relay them non-judgmentally. Example: “You did not call yesterday, can we talk about it?”
You are practicing the skill of ______________ when you fully embrace a situation with your mind and heart.
Radical Acceptance
What are grounding techniques?
What is _____ (a set of strategies that can help you detach from emotion pain and distract/center/create a safe space)?
Skills that give us bring our awareness to the present moment.
In Finding Nemo, what's the name of Nemo's mother?
Coral
What does either of the "P's" stand for in TIPP?
Paced Breathing or Progressive Muscle Relaxation?
What does the "E" in DEARMAN stand for?
Express.
Express your feelings about the situation you describe. In expressing emotions, it is wise to use “I” statements. For example, it is more effective to say, “I feel sad when you don’t call,” than, “you make me feel sad when you don’t call,” which implies blame.
What does STOP do?
It stops you from acting impulsively.
Name a grounding skill?
What is
mindfulness ice cube splash water on face
5-4-3-2-1 Categories etc
How many fingers does Mickey Mouse have?
Four
What does the "I" in TIPP stand for?
Intense Exercise
What does the "N" mean in DEARMAN and how would you use it effectively?
Be willing, open and flexible to compromise. Come prepared with alternatives to your request.
Adrenaline is the hormone responsible for what biological response?
Fight, Flight, Freeze
What is mindfulness?
What is the act of bring attention to the present moment and current activities (i.e. focusing on what is happening around you)?
What was the first Pixar movie?
Toy Story
What is an example of paced breathing?
Box breathing, starfish breathing, or deep breathing for a timed interval
What does the "R" stand for in DEARMAN?
Reinforce.
Point out the benefits of granting your request. What does the other person get out of it?
What does STOP stand for?
S = Stop
T = Take a step back
O = Observe
P = Proceed mindfully
Give an example of a grounding technique that you have used?
Answers Vary
What is Stich's experiment number from the movie Lilo and Stitch?
626
How do you practice Progressive Muscle Relaxation?
Progressive Muscle Relaxation teaches you how to relax your muscles through a two-step process. First, you systematically tense particular muscle groups in your body, such as your neck and shoulders. Next, you release the tension and notice how your muscles feel when you relax them. This exercise will help you to lower your overall tension and stress levels, and help you relax when you are feeling anxious. It can also help reduce physical problems such as stomachaches and headaches, as well as improve your sleep.
When would you use the "DEAR MAN" skill?
DEAR MAN can be used in various settings, including work, school, and personal relationships. DEAR MAN can be helpful for anyone who struggles with interpersonal communication.
These are situations in which distress tolerance skills are NOT helpful.
When they lead to avoidance of all problems
When they impair your functioning at school or work
What are two examples of good sleep hygiene?
What is ____ (What is waking up/going to bed at same time, eliminate alcohol, eliminate stimulants, exercise, sleeping environment being sleeping environment, get out of bed, write a list, turn off phone, no tv, etc)?
How many fairies take care of Aurora in Sleeping Beauty?
Three: Flora, Fauna, and Merrywether