Row 1
The "T" in TIPP.
Temperature change, what is an example? Why does this work?
The "P"'s in TIPP.
Paced breathing and progressive muscle relaxation, what are some examples?
You are stuck in traffic.
How could we tolerate distress in the car?
You can ground with taste with things that are spicy, sour, sweet, salty, minty, etc.
The "A" of ACCEPTS.
Activities, what are some examples?
TIPP, ACCEPTS, and IMPROVE are from what kind of therapy?
What is grounding?
Grounding is short and shocking to the 5 senses.
When are distress tolerance skills most appropriate?
The peak of an emotion.
What is the purpose of distress tolerance skills?
Distress tolerance skills are used when it is difficult or impossible to change a situation, when we are focusing on coping and surviving.
The "M" in IMPROVE.
Meaning, what are some examples?
What would you put in your coping bag?
List some items that you could gather and have in place to reach for to tolerate distress.
What is cognitive grounding?
The "I" in IMPROVE.
Imagery, what is an example?
You are giving a work presentation in the office.
How could we tolerate distress in this moment in the office?
The "T" of ACCEPTS.
Thoughts, neutral thoughts, what are some examples?
What is self-soothing?
What is radical acceptance?
Deciding to tolerate the moment, acknowledging what is, acknowledging where your control lies, not fighting reality.
The "I" in TIPP.
Intense exercise, what is an example? Why does this work?
You come home from work and your partner lashes out at you verbally about the state of your home.
What can you do to tolerate distress in this moment at home?
What are the "C"s in ACCEPTS?
Contributing and comparisons, what are some examples?