Wise Mind/3 States of Mind
This is the balanced state of mind where logic and emotion are integrated, allowing clear and effective decision-making.
What is Wise Mind
This part of TIPP involves holding your breath and dunking your face in cold water to activate the dive response or maybe holding an ice pack for awhile.
What is the Temperature skill
This ACCEPTS skill involves using hobbies, movies, or games to keep your mind off distressing situations. Please provide one personal example
What is the Activities skill
This IMPROVE skill encourages imagining a calming place or a peaceful scene to reduce distress. Please provide one example.
What is the Imagery skill
This Self-Soothe skill involves listening to calming music or sounds to create a sense of peace.
What is self-soothing with sound (sense of hearing)
This state of mind is driven by intense feelings, sometimes leading to impulsive or reactive decisions.
What is emotional mind
This TIPP component helps you regain control by focusing on slowing your heart rate through long, deep breaths.
What is the Paced Breathing skill
This ACCEPTS skill involves focusing on sensory experiences, such as listening to music or holding a comforting object, to soothe distress. Please provide one example (hint: think of our self-soothe category).
What is the Sensations skill
This IMPROVE skill encourages creating a new perspective by focusing your attention on a single thing to take your mind off something that might be bothering you.
What is the One Thing in the Moment skill
This Self-Soothe skill focuses on using calming scents like essential oils or candles to relax.
What is self-soothing with smell (sense of smell)
This state focused purely on logic and facts.
What is reasonable mind
This TIPP skill encourages tensing and relaxing muscle groups to reduce tension and calm the body.
What is the Progressive Muscle Relaxation skill
This ACCEPTS skill involves doing something kind or helpful for another person to reduce emotional intensity. Please provide one example.
What is the Contributes skill.
This IMPROVE skill focuses on doing something meaningful or finding a deeper purpose in your daily activities or important to cope with a difficult moment (hint: the word in the answer is in the prompt). Please provide one example.
What is the Meaning skill
This Self-Soothe skill suggests holding a comforting object or feeling something that's satisfying. Please provide one example we used last week or one way you would go about doing this.
What is self-soothing with touch (your sense of touch) and bubble wrap, foam, beads, etc.
You can feel these emotions in wise mind.
What are calm, clear, confident, etc.
This DBT skill can reduce distress quickly by getting your heart rate up and releasing endorphins.
What is the Intense Exercise skill
This ACCEPTS strategy encourages thinking of others who have overcome difficult situations to inspire hope or can also be viewed as being thankful for what you have in your life.
What is the Comparisons skill (or having gratitude if comparing to those less fortunate is tough)
This IMPROVE skill involves taking a temporary break from a stressful situation by communicating to a higher power if you believe in one or just tapping into your spirituality if you can to reset your emotional state.
What is the Prayer skill.
This Self-Soothe skill involves looking at peaceful images or pleasant scenery to calm the mind.
What is self-soothing with sight (sense of vision)
List one example of being in each state of mind.
Following a recipe (reasonable), throwing a video game controller after you lose (emotional), still coming to program despite feeling anxious as you know it can help you (wise)
List one example (other than ones mentioned) for the T and I skills.
A warm shower (T) and doing jumping jacks (I)
This ACCEPTS skill encourages using positive emotions from others, like watching a funny video or talking to a friend, to shift your mood.
What is the Emotions skill
This IMPROVE skill encourages taking a break or a brief getaway to reset and gain perspective. It doesn't necessarily have to be a long or elaborate trip; it can be as simple as taking a mental or physical break from a stressful situation.
What is the Vacation skill
This Self-Soothe skill encourages tasting a favorite food or drink mindfully to create comfort.
What is self-soothing with taste (sense of taste)