TIP
True or False, TIP is a helpful skill to use at a HIGH mood rating.
TRUE! TIP is a great skill to use when our mood ratings are at an 8, 9 or 10!
What is evidence?
Clues, proof, facts, 100% true
What is self talk?
It’s the way we talk to ourselves in our head
Name 2 unhelpful ways to communicate and 2 helpful ways to communicate.
Unhelpful: Yelling, arguing, hitting, ignoring, running away
Helpful: calm and safe body, assertive owl, respectful
If you could have any magical power, what would it be?
Awesome!
What does the T in TIP stand for?
Temperature change
What is an example of a fact vs. Opinion?
Fact: today is Friday
Opinion: Friday is the best day of the week
Is positive self talk a CBT or DBT skill?
CBT!
When we are asking for what we need, should it be realistic?
YES
Which Chicago baseball team is better: the Cubs or the Sox?
Interesting!
What does the I in TIP stand for?
Intense exercise or flavor
What are the two types of evidence we look for in clue snooping?
Helpful and Unhelpful
What are the two types of ways that we can practice positive self talk?
Cheerleader/coach statements and listing things I'm good at or like about myself
What is a situation when you might need to use a DEAR statement?
Needing help at school, wanting to take a break, asking for space, asking for something from parents
If you could turn into an animal, what animal would you pick?
Oooh nice!
What does the P in TIP stand for?
Progressive muscle relaxation or PMR!
If I have the ANT "I'm not good at anything", what are some examples of helpful evidence to Clue Snoop my ANT?
I got a good grade on a test, I'm really good at soccer, My friends tell me I'm really good at art
Give an example of cheerleader statement.
"You got this" or "You can do this" or "You're trying your best"
What should our reaction be if the listener says "no"?
Still have a calm body and accept the "no", we can use radical acceptance, 4x4 breathing, lemons to lemonade and positive self talk.
Where is a place you would love to travel?
Love it!
For each letter of TIP, give an example of something you can do to practice it.
Temperature change: hold ice, drink cold water
Intense exercise & flavor: do a wall sit, eat a mint
PMR: pencil squeeze, push pull dangle
Imagine you are having the ANT "I never get what I want". You found these pieces of unhelpful evidence:
- I didn't get a prize from the prize box
- My sibling got to stay up later than me
You ALSO found these pieces of helpful evidence:
- My mom said I could have a friend over
- I got a new toy for my birthday
What is an example of a more balance thought to replace your ANT?
"Sometimes I get what I want and sometimes I don't"
"It's okay if I don't get a prize because I got a new toy yesterday"
How does replacing our ANTS with positive self talk statements affect our CBT triangle?
It helps us feel more pleasant emotions and have expected actions.
What do the letters of DEAR stand for?
D: describe the situation
E: express your emotions
A: ask for what you need or want
R: reward the listener
Name all the members of the group team!
Sam, Rob, Jadira, Emma, Tiffany, Aubrey, Harrison