TIPP Skills
TIPP stands for...
Temperature
Intense Exercise
Paced Breathing
Paired Muscle Relaxation
IMPROVE stands for....
Imagery, Meaning, Prayer, Relaxing actions, One thing at a time, Vacation, Encouragement
Mindfulness is....
"A state of present-moment awareness that involves paying attention to one's thoughts, feelings, sensations, and surroundings without judgment."
The 'S' in STOP stands for....
Stop
Distress tolerance refers to....
"The ability to manage actual or perceived emotional distress."
While in an intense conversation with your youth, you feel your fists tighten and your temperate rising. What might be helpful in this scenario?
Temperature change, taking a step outside, cold water
Going back and forth between clenched and unclenched fists.
As your child starts asking for help/attention, your phone rings, the dog starts barking, and you start noticing how loud the TV is. You recognize your temperature rising, you start wanting to shout, and you wish there was more than one of you....
What IMPROVE skill could be helpful?
(One thing at a time)
Turn the TV down
Silence your phone
Recognize what your child is asking for
Potentially answer the phone.
You are out for ice cream with your child, and as they start talking about their strawberry ice cream, you remember that you need to buy strawberries at the store today, then you try to remember the recipe you needed the strawberries for. Before you know it, you are feeling anxious about future plans. How could you utilize "mindfulness" in this scenario?
Coming back to the present moment
Congratulations, you just won a free space!
200 Points!
True or false: Stress serves a purpose.
True! In healthy amounts, stress is a motivator that helps keeps us alive.
Your young child has identified feeling angry and frustrated. You affirm to them that their body is feeling a lot of energy right now, and they might not know what to do with all of that energy. What might be helpful?
Intense exercise!
Go play with the dog
Play tag
Play baseball
Jumping jacks
After doing some kind of chore, you exclaim to your young child "Whew, that was hard work. I think I need a little break so I am ready for the next thing I would like to do. Would you like to go on a walk with me?"
This is an example of....
Relaxing actions
Brief vacation
While you are out with your family at the park, you notice a delightful smell of a nearby restaurant, you can feel the warm sun on your face, and you feel genuine joy as you push your child on the swing. This is an example of practicing...
Mindfulness
You come home from a hard day at work and see that you forgot to take the chicken out of the freezer for dinner. Your brain starts racing with thoughts like "Now I will be an hour behind schedule. I will be late for work tomorrow. I'm a terrible parent."
How could you utilize STOP?
Stop what you are doing; practice mindfulness of your thoughts
Take a step back from the situation; move away from the fridge or kitchen.
Observe your thoughts/triggers/what is currently happening.
Proceed with Wise Mind; find other solutions
"Darn. I was really looking forward to having that for dinner; I'm going to take some deep breaths. Would you like to pick something else with me that we would both like?"
Yes! You allowed yourself the space to feel anxious, while also practicing affective action.
20 points to Gryffindor!