Guess the Skill
You are experiencing an urge so you watch your favorite TV show and notice the urge has resolved.
Urge Surfing
What does the A in ACCEPTS stand for?
Activities
Someone you dislike in class tries to give you bad advice and you want to scream "OMG STOP TALKING!"
Any thing other than the urge can work here!
Name 1 activity you can do to distract yourself?
As long as its an activity you get points!
You're about to send a reactive text while emotionally activated.
STOP
You are feeling sad and make a card for a friend.
C - Contributions (ACCEPTS)
What does the T in TIPP stand for?
Temperature
Your brain says..."What if I dramatically reinvent my life at 2am!?" and now you are thinking about buying a yacht to start a business with your entire bank account.
Anything other than going broke buying a yacht.
What are 2 soothing sensations you could use to calm yourself?
Think of your senses!
Your body feels tense and restless.
I - intense exercise (TIPP)
Self-soothe with touch
You are feeling angry and listen to some Enya and feel calmer.
E- Emotions (ACCEPTS)
What does the V in IMPROVE stand for?
Vacation
Someone sets a boundary with you and your urge is to people please and over-explain.
What could you do instead?
Name something you can do to change a hard emotion if it feels too big to sit with.
You want to quit treatment, work or a relationship RIGHT NOW to avoid discomfort.
Urge surfing
You are feeling anxious and do some 4-5-6 breathing exercises.
P- Paced Breathing (TIPP)
What does the O in IMPROVE stand for?
One thing in the Moment.
You're tired, hungry, overstimulated and the urge to snap at somebody ... anybody .. hits hard.
Don't snap, maybe have a little snack and do some deep breathing?
Give an example of how you could contribute by doing one small thing to help someone else.
Anything helpful to others to get oxytocin!
You're brain is telling you "I can't do this." and starting to shut down.
IMPROVE (E-Encouragement)
Self-compassion or positive self talk will work here too!
You are feeling anxious after getting a "We need to talk" text and smell an essential oil (that you like.. maybe not lavender)
Self- Soothe with senses
What do both Ps stand for in TIPP ?
Paced Breathing and Paired Muscle Relaxation.
Your urge comes with a very convincing argument: "This time is different."
Remind yourself of all the past times your brain had this same argument and how it was in fact ... not different.
Name 2 techniques to push away a distressing thought.
Put it in a box for later, write it on paper and tear it up, imagine it floating away down a stream on a leaf. Others are good too!
You had a job interview for your dream position last week and they are calling you to let you know the outcome at some point today. The anxiety is making it hard to function right now.