Acronym
Daily Double
What does TIPP stand for?
What skill can you use in the place of the "I"?
Temperature. Intense Exercise. Paced Breathing. Progressive Muscle Relaxation.
Act out a situation where someone uses STOP before reacting to something frustrating.
you're a star!
Treating yourself and other people with care, patience, and consideration.
Compassion / Kindness
“I made one mistake on my presentation, so the entire presentation was terrible.”
All-or-nothing thinking
In DBT, what are the three states of mind?
Reasonable Mind, Emotion Mind, and Wise Mind.
What does DEAR MAN stand for?
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate.
Act out a disagreement with a friend using DEAR MAN.
You must include all seven parts
Wow! Look at those communication skills!
Being honest and genuine rather than pretending to be someone you're not.
Authenticity
“My friend hasn't texted me back. They must be angry with me.”
Mind reading
What is the difference between acceptance and approval?
Acceptance means acknowledging reality as it is; it does not mean agreeing with, liking, or approving of it.
In ACT, what does ACT stand for?
Acceptance and Commitment Therapy.
One person is experiencing intense anxiety. Act out how you could use TIPP to help regulate the emotion.
Woahhh way to regulate!
Continuing to pursue something meaningful even when it becomes difficult or uncomfortable.
Perseverance / Commitment
“I got a B on my exam, but I only got it because the test was easy. It doesn't count.”
Discounting the positive
What does ACT encourage us to commit to?
Our values and meaningful action.
In DBT, what does GIVE stand for?
Gentle, Interested, Validate, Easy manner.
Act out a situation where someone is having the thought, “I'm a complete failure,” and uses cognitive defusion rather than arguing with the thought.
Great diffusion!
Making choices based on what matters to you rather than simply doing what other people expect.
Autonomy / Independence
“If I don't get this job, I'll never find another job, I'll be broke forever, and my entire life will fall apart.”
Catastrophizing
In ACT, what is psychological flexibility?
The ability to stay present and respond effectively to life's experiences while acting in accordance with your values—even when difficult thoughts and emotions are present.
What does FAST stand for in DBT?
Fair, Apologies (limited), Stick to values, Truthful.
Act out a scenario where someone wants to avoid something uncomfortable, but instead chooses to engage in a values-based action.
The person must acknowledge that the situation is uncomfortable without trying to make the discomfort disappear.
Slay values!
Allowing yourself to experience difficult emotions, uncertainty, or discomfort while continuing to move toward what matters.
Courage
“I know my partner is going to leave me eventually. Everyone I've loved has left, so this relationship will end too.”
Overgeneralization
A person is extremely angry and wants to send an angry text immediately. They notice their emotion, pause, take several breaths, and decide to wait before responding.