SUDS Scale
What number is considered the crisis zone?
The T in TIPP stands for
Temperature Skill
The S in ACCEPTS stands for
Intense Sensations
What does Pros & Cons help you with?
It can help you get back to Wise Mind and think about the Long-Term consequences of engaging in the crisis behavior.
If your emotions are above 70, what type of skills should you use?
Distress Tolerance
When doing the temperature skill how many seconds do you hold your breath and how many times do you repeat?
Hold breath for 20-30 seconds and repeat 8-10 times
Give an example of Contributing
Volunteering
Texting a friend a compliment or asking how they are doing
Helping your little sibling with homework
When should you create your pros and cons?
In Wise Mind
T or F: When your emotions are above 70, you should reach out to the person you are struggling with and ask to have a conversation with them?
FALSE--- When emotions are above 70, you should use a distress tolerance skill.
The Two P's in TIPP stand for
Paced Breathing
Progressive Muscle Relaxation
Replace Thoughts
Once you have written the pros and cons for engaging in the crisis behavior or resisting the crisis behavior, what is the last step?
Writing whether each point is LT or ST
SUDS Stands for
Subjective Units of Distress Scale
The steps to STOP are
STOP
Take a Step Back
Observe
Proceed Mindfully
Why would it be helpful to use the ACCEPTS skills all the time even if you are below a SUDS of 70?