Paced Breathing Skills
What does the first 'P' in TIPP stand for?
What is Paced Breathing
What does the 'T' in TIPP stand for?
What is Temperature
What do the 'S' and 'T' in STOP stand for?
What is 'Stop' and 'Take a step back'.
Define 'grounding'.
Acceptable answers include: What is 'connecting to yourself and returning to the present moment'; 'focusing on the here and now'; 'a felt sense of connection to the ground'; 'skills you can use to help yourself regulate your emotions and be/remain in the present moment' (may be more acceptable answers)
Describe the components of the CBT Triangle.
What is Thoughts, Feelings/Emotions, and Behaviors/Actions
Name the breathing exercise that involves breathing in for three seconds, holding your breath for three seconds, and then breathing out for another three seconds.
What is Triangle Breathing
What are the two different options that the 'I' in TIPP can stand for?
What is Intense or Intentional Exercise
What do the 'O' and 'P' in STOP stand for?
What is 'Observe' and 'Proceed Mindfully'
How do you personally know when you are 'in the present moment'?
What is the shape you should think of when you think about the 6 core concepts of ACT?
What is the Hexaflex!
Describe a situation where you might use paced breathing to ground yourself.
(Answers may vary)
Name and describe what the second 'P' in TIPP stands for.
What is Progressive Muscle Relaxation, where you tense and relax each muscle group, head to toe or the other way around, one at a time.
What are at least two questions you might ask yourself when you get to the 'P' part of the STOP skill?
Acceptable answers include: (1) "What are my goals in this situation?" (2) "What choice might make this situation better versus worse?" (3) "What values are guiding my decisions/actions in this situation?" (4) "What would my Wise Mind tell me to do in this situation?" (There may be more acceptable answers)
Grounding skills are helpful to try when you are outside of your ____________ (3 words)
Name one of the DBT interpersonal effectiveness skill acronyms.
Acceptable answers: What is DEARMAN or GIVE FAST
Name at least two reasons why paced breathing exercises can help you to ground.
Acceptable answers: (1) Clearing your mind and increasing your focus. (2) Activating your body's relaxation response/'Tricking' your brain into believing you are relaxed. (3) Controlling your heart rate. (4) Reducing physical symptoms of stress and anxiety.
(Answers may vary)
What category of DBT Skills does the STOP Skill fall into?
What is Distress Tolerance Skills
What are some examples of cognitive grounding techniques?
What are Erin's and Katie's favorite animals?
What is Erin's are birds (any/all birds) and Katie's are red pandas! :)