TIP Skills General
The T in TIP skill stands for what?
Temperature - tipping the Temperature of your face with cold water
TIP skills work very _____ to reduce high emotional arousal and feelings of being overwhelmed.
Fast (within seconds to minutes)
The nervous system consists of 2 parts: a sympathetic nervous system and a parasympathetic nervous system. These two systems work in opposite directions. The sympathetic nervous system activates fight-or-flight and increases arousal. The parasympathetic nervous system increases emotion regulation, which is associated with decreases in emotional arousal. All of the TIP skills regulate emotions by INCREASING activity of the _____________ nervous system and DECREASING activity of the _________ nervous system.
Parasympathetic, Sympathetic
The second TIP skills is to engage in Intense ______ Exercise for at least ___ minutes.
Aerobic, 20 minutes
The goal of Paired Muscle relaxation is to increase awareness of ______ and _______.
The I in the TIP skill stands for what?
Intense Aerobic Exercise
TIP skills can be useful when you are caught in ________ mind and can't get out
Emotion Mind
The first TIP skills is tipping the TEMPERATURE of your face with _____ water or _____ packs on the face, while holding _______.
cold, cold, your breath
Intense aerobic exercise for 20 minutes can have a rapid effort on decreasing _______ thoughts and increasing positive ________ after exercising.
ruminative, affect
Tensing and then relaxing muscle groups cause your mores to become more relaxation than there were in the beginning, and more relaxed than you could ordinary achieve by trying to relax without ______ first.
tensing
The P in the TIP skills stands for 2 skills, what is one of the skills it stands for?
Paced Breathing
TIP skills are useful when an important ______ needs to be met, and you are too __________ to think of what to do.
Demand, Overwhelmed
Tipping the temperature of your face while holding your breath indices the _______ ______ reflex.
Human Dive
The third TIP skill is Paced Breathing. This refers to slowing down the pace of ________ and ______ (to an average of 5 to 6 _____ ______ per minute).
Inhaling, Exhaling, Breath cycles
Paired Muscle Relaxation, the 4th TIP skills, is the pairing of muscles relaxing with breathing _______.
out
The P in the TIP skills stands for 2 skills, what is one of the skills it stands for?
Paired Muscle Relaxation
TIP skills can be useful when other skills are not _________, or are not helpful even if you are not in a crisis.
Accessible, Feasible
The Human Dive Reflex is the tendency in humans (and other mammals) for the heart to slow down to below resting heart rate when the person is immersed in ______ ____ ______ without ________.
very cold water, oxygen
When prating Paced Breathing, exhaling should be _______ than inhaling.
slower
The combination of effective rethinking with paired muscle relaxation is a method of using both _______ ________ and ______ ________ ________ to bring down arousal rapidly in moments of high stress.
cognitive restructuring, paired muscle relaxation
TIP skills are useful when you are in a ______, that is, a high urge to engage in destructive behavior hits and you can't distract yourself.
The TIP skills are designed to activate the human body's _______ system for decreasing arousal.
What are 3 different ways to the Dive Reflex with cold water?
use a bowl of cold water (bend over, hold your breath, put your face up to your temples in cold water for 30-60 seconds)
Use an Ice Pack, a Zip-lock bg of ice with Water or Cold Wet Compress
Splash Cold Water on Face
Cold Shower
Surprise! A question about the T in the TIP skills. The physical effects of the cold water are actually very _____ _______. Thus it is easy for out of control emotion to return if participants are not careful. Once extreme arousal is reduced, it can them being important to practice a different set of ______ appropriate for the problem at hand.
Short-lived, Skills
Surprise! A question about "distracting with wise mind accepts" - When you are in a crisis, distraction can help you avoid dangerous behaviors but distracting can be easily overused. _____ _____ use it as a routine method to avoid painful emotions.
Do not