MINDFULNESS
TIPP
DISTRESS TOLERANCE
Opposite Action
RANDOM DBT Q'S
100

WHY DO WE HAVE TO BE MINDFUL?

Its primary purpose is to help individuals gain control over their attention and emotions, enabling them to make intentional choices rather than reacting impulsively  

100

WHAT DOES THE T STAND FOR IN THE DBT SKILL TIPP?

TEMPERATURE!

TIP THE TEMPERATURE OF YOUR BODY WIT ICE/COLD WATER!

100

How Are Thoughts, Feelings, and Actions Connected?

THEY ALL AFFECT EACH OTHER!

100

What's the action urge for anxiety?

Avoidance 

100

WHAT DOES E STAND FOR IN ACCEPTS? 


Emotions (create different emotions, like watching a comedy)

200

WHAT ARE SOME GROUNDING SKILLS? 

54321, breathing, drawing, music, etc

200

WHAT DOES THE I STAND FOR IN THE DBT SKILL TIPP?

INTENSE EXERCISE!

200

WHAT DOES THE I STAND FOR IN THE DBT SKILL IMPROVE ?

Visualize a peaceful place or imagine yourself successfully coping with the situation to create a mental escape.

200

What's the action urge for angry?

Angry
200

What are emotion “false alarms"? 

TRIGGERS
300

WHEN WAS THE LAST TIME YOU'RE BEING MINDFUL?

~~UP TO YOU!

300

IF YOU TENSE AND RELAX EACH MUSCLE GROUP FROM HEAD TO TOE, TENSE FOR 5 SECONDS THEN LET GO, WHICH LETTER OF TIPP ARE YOU USING?

PROGRESSIVE MUSCLE RELAXATION


300

WHAT DOES THE M STAND FOR IN THE DBT SKILL IMPROVE ?


Find or create purpose or meaning in the pain or situation by connecting with your values or spiritual beliefs.

300

Opposite of Anger urge? 

show kindness/concern or walk away

300

HOW DOES IT MEAN TO THINK DIALECTICALLY?

REMEMBERING THAT OPPOSITES CAN BE TRUE AT THE SAME TIME

AVOID WORDS LIKE ALWAYS AND NEVER

USE "I FELL," INSTEAD OF "YOU"

MOVE AWAY FROM "EITHER OR," TO "BOTH, AND"

400

WHAT ARE MINDFULNESS HOW SKILLS?

  • Nonjudgmentally: Observing facts without labeling them as "good" or "bad."
  • One-mindfully: Focusing entirely on one task or experience at a time.
  • Effectively: Choosing actions that work to achieve your goals, rather than focusing on what's "right" or "fair."


400

WHEN WOULD YOU PERSONALLY USE TIPP?

WHEN YOU ARE HAVING EMOTIONAL DISTRESS, IN A BAD MOOD, ANIXIETY, ETC.

400

WHAT DOES P STAND FOR IN ACCEPTS

  • Pushing Away (temporarily put the pain/problem aside)
400

Opposite of depression action urge

get active

400

WHAT IS THE PROS AND CONS SKILLS?

Use pros and cons any time you have to decide between two courses of action

500

WHAT ARE MINDFULNESS WHAT SKILLS?

"What" Skills (What you do)

  • Observe: Notice thoughts, feelings, sensations, and surroundings without judgment.
  • Describe: Put objective words to observations; stick to the facts and avoid interpretation.
  • Participate: Fully immerse yourself in the current activity; be all in.
500

WHAT DO BOTH P'S STAND FOR IN THE DBT SKILL TIPP?

PROGRESSIVE MUSCLE RELAXATION

PACED BREATHING

500

WHAT DOES THE E STAND FOR IN THE DBT SKILL IMPROVE ?


Use positive self-talk and affirmations to cheerlead yourself through the moment (e.g., "I can get through this," "This feeling will pass").

500

Share one real life example on how could you use opposite action - ACT IT OUT!

Did you act :)?

500

NAME HOW ARE YOU GOING TO USE ONE DBT SKILL THIS WEEK

UP TO YOU
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