T.I.P.P
When and why do we use the TIPP skill?
When in distress and when emotional arousal is high! This skill can initiate the dive reflex, which slows heart beat and reduces emotional arousal.
Define A in ACCEPTS.
Use an activity as a distraction. Give an example of a positive activity.
When should one use pros/cons?
When making a decision, exploring options and outcomes of each
When should one use the STOP skill?
When experiencing an urge to act impulsively.
What are distress tolerance skills?
Set of skills to use during a crisis situation to reduce emotional arousal and return to wise mind.
What does the T in TIPP stand for? Give examples of how to use it.
Temperature: ice pack, splash cold water on face, drink something cold.
Define P in ACCEPTS
Pushing Away- push the painful situation out of your mind. Build an imaginary wall between you and the situation. Imagine yourself stuffing the pain into a box.
Give a personal example of a time you've used pros/cons
Was it effective in making a healthy choice?
Define the S in STOP
S- STOP what you are doing, FREEZE!
Define radical acceptance. Give an example of something you have had to RA.
Accepting reality as it is, fully.
What does I in TIPP stand for? Explain this skill
Intense Exercise - 10-15 minutes. Helps to reduce emotional arousal by releasing energy.
Define T in ACCEPTS. Give an example.
Replace your thoughts. Reading, writing, coloring, puzzles, etc.
Explain how to use pros/cons
1. Explain crisis behavior you want to stop
2. Identify pros and cons of acting on the crisis behavior/urge
3. Identify pros and cons of not acting on the crisis behavior/urge
3. Make mindful decision on how to proceed
Define the T in STOP
T- Take a step back from the situation. Take a break!
Define IMPROVE the moment.
Imagery (mentally picture a relaxing/calming place), Meaning (find or create purpose in the pain - this experience will make me stronger!), Prayer (ask for strength within this moment), Relaxation (progressive muscle relaxation), One thing in the moment (engage your mindfulness skills!), Vacation (take a walk, get your favorite drink, watch something funny), Encouragement (be your own cheerleader).
What does the first P in TIPP stand for? Explain this skill.
Paced Breathing- slow down your breath to reduce heart rate. Ex 4 seconds in, 5 seconds out. Do this for at least 1 minute.
Define S in ACCEPTS. Give an example.
Sensations: hold ice, chew gum, pet your animal, squeeze a stress ball, etc.
When should you make a pros/cons list?
Before the overwhelming urge occurs. Review your list when experiencing the urge.
Define the O in STOP
O- Observe the situation (Who, what, when, where, how). Engage your mindfulness skills!
Define self-soothe
Using the senses to reduce emotional state. Give an example for each sense (vision, hearing, smell, touch, taste).
What does the second P in TIPP stand for? Explain the skill.
Progressive Muscle Relaxation: tense and relax each muscle group from head to toe, one group at a time.
T or F: Wise Mind ACCEPTS are ways to distract yourself from the painful event.
True! Have you used this skill before?
You got into an argument with mom and have an urge to punch a hole in your wall and yell. Describe using pros/cons for this situation.
Which one outweighs the other? What is an appropriate reaction to this urge?
Define the P in STOP
P- Proceed mindfully! Once emotional arousal is reduced and you have a clear understanding of the situation, make a decision on how to move forward with your wise mind.
Give a personal example of a time you've used TIPP
Was it helpful?