TIPP and ACCEPTS
Temperature.
You're feeling overwhelmed and want to yell at someone. Name a distress tolerance skill you could use.
ACCEPTS, STOP, TIPP, paced breathing, etc.
What does radical acceptance mean?
Accepting reality as it is, even when you don't like it.
What does the S in STOP stand for?
Stop.
What are the 3 states of mind in DBT?
Emotional Mind, Reasonable Mind, and Wise Mind
What does the first P stand for?
Paced breathing
You're stuck in traffic waiting for difficult news and cannot control the outcome. What skill could be helpful?
Radical Acceptance
Does acceptance mean you agree with or approve of something?
No.
What does the T stand for?
Take a step back.
What is self-soothing?
Using your senses to comfort yourseld during distress
What does the A in ACCEPTS stand for?
Activities.
You're experiencing intense anxiety and notice your heart racing. What skill might help lower your physical arousal?
TIPP
What is the opposite of radical acceptance?
Fighting reality or refusing to accept what has happened.
What does the O stand for?
Observe.
What are 5 senses you can use for self-soothing?
Sight, sound, smell, taste, touch
Why is distraction sometimes helpful during a crisis?
It gives you temporary space from overwhelming emotions so you can avoid impulsive reactions.
You're having a difficult day and need a healthy distraction. Name two things you could do.
Listen to music, exercise, draw, etc.
True or False: Accepting a situation means you cannot change it in the future.
False.
What does the P stand for?
Proceed mindfully.
What is the purpose of Wise Mind?
Bringing both emotions and logic together to make a balance decision.
When is TIPP most helpful?
When experiencing intense emotions or a crisis and needing to lower physical arousal quickly.
You get into an argument with someone and feel the urge to send an angry text. Walk us through how you could use at least two DBT distress tolerance skills.
Ride the wave, STOP to pause, then utilize Wise Mind to decide how to respond.
You didn't get the job you really wanted. How could you practice radical acceptance?
Acknowledge that you didn't get the job, allow yourself to feel disappointed, and recognize that you cannot change the outcome.
Someone sends you an upsetting text. How could you use STOP before responding?
Pause, step away from the phone, notice your emotions and urges, and choose how to respond mindfully.
Describe a specific situation you can use wise mind.
Jenna will decide if it is appropriate.