TIPP
TIPP stands for
Temperature
Intense Exercise
Paced Breathing
Progressive (or paired) Muscle Relaxation
The three components of the CBT triangle are
Thoughts, Emotions, Behaviors
DEARMAN stands for
Describe, Express, Assert, Reinforce
Mindful, Appear Confident, Negotiate
Physical symptoms of anxiety can include
Racing heart, shaking, sweating, rapid breathing, stomachaches, headaches
People use TIPP when
they need to calm their nervous system down during a "crisis" or moment of intense emotion
Situations don't create emotions, what does?
Our interpretations/thoughts
DEARMAN is a skill used for
Assertive communication, saying no, and expressing boundaries/needs
What are common examples of avoidance
Procrastination
Not going to school
Ignoring/putting off problems
Withdrawing from friends/family
Intense exercise works by
burning off extra adrenaline, anxiety, and emotional energy during a crisis which helps us calm down
You can interrupt the cycle by changing any corner of the triangle. Instead of isolating what could you do?
Spend time with friends/family
Call/text someone
Go for a walk and say hi to people walking by
What is an example of a time to use DEARMAN
Asking for a favor
Saying no to a request
What is the correct order of the anxiety/avoidance cycle
Anxiety>Avoidance>Relief>Intensification
Progressive (or paired) Muscle Relaxation is
intentionally tensing and relaxing muscle groups to reduce stress and physical tension
We often can't immediately change our emotions but we can learn to notice and challenge our _____ and choose more effective ______
thoughts and behaviors
What is an effective way to express our feelings
I statements to avoid blaming or "attacking" the other person
How can we break the cycle?
use coping skills to manage anxiety
face the anxiety/feared situation
Temperature works by
tricking the body into thinking it's underwater which slows our heart rate and breathing
You wave to a friend, they don't wave back. What are thoughts, emotions, and behaviors that could follow?
Thoughts: "they hate me, they're made at me"
Emotions: Hurt, anxious, mad
Behaviors: ignore/avoid them
DEARMAN can be spilt up into 2 components... DEAR and MAN, what does each component tell us
DEAR tells us what to say
MAN tells us how to say it
Why does avoidance lead to more intense anxiety
Avoidance becomes associated with feeling better and it becomes more tempting to use.