WISE MIND
What is emotional mind?
-expressing self
-gaining power/control
-getting what you want
-immediate/temporary relief
What does the S in STOP stand for/what does it mean?
STOP! - Don't react! Stay in control of your emotions.
What does the T stand for in TIPP and what does it mean?
Temperature - Drop your body temperature.
What does the G in GIVE stand for and what does it mean?
Gentle - Be considerate. No attacks, threats, or judgments. Think of how you would like to be approached.
What is an action urge?
Result of uncomfortable emotions.
What is reasonable mind?
-lack of strong emotions (makes one feel safe from emotional/physical harm, trauma, or abuse
-like being hard to know
-distance self from distressing emotions
What does the T in STOP stand for/what does it mean?
Take a Step Back - Mentally/physically take a break. Move to a new environment. Don't act impulsively.
What does the I stand for in TIPP and what does it mean?
Intense Exercise - Escalate adrenaline (release adrenaline, restore balance)
What does the I in GIVE stand for and what does it mean?
Interested - Act interested in what the other person has to say. Stay mindful/focused.
What is mindfulness?
Staying in the present moment.
What is the balance of emotional and reasonable mind?
What does the O in STOP stand for/what does it mean?
Observe - Notice what is going on around/inside you. What am I thinking/feeling? What are those around me doing?
What does the first P stand for in TIPP and what does it mean?
Paced Breathing - Feel in control and calm your body down.
What does the V in GIVE stand for and what does it mean?
Validate - Acknowledge the other person's feelings, opinions, desires, or difficulties.
What are distress tolerance skills?
Skills you learn to help control stressful emotions.
What helps us to reach Wise Mind?
GROUNDING
What does the P in STOP stand for/what does it mean?
Proceed Mindfully - What would Wise Mind do? What are my thoughts/feelings? What are my goals? What will make this better or worse?
What does the second P stand for in TIPP and what does it mean?
Progressive Muscle Relaxation - Technique for reducing overall body tension by tensing muscles before relaxing them.
What does the E in GIVE stand for and what does it mean?
Easy Manner - Smile! Use humor. Maintain non-threatening body language. Leave attitude at the door.
What are emotional regulation skills?
Creating different emotions in yourself rather than accepting them (change skill).
Ways to use grounding? (hint: 5 senses) EXAMPLES FOR EACH
-sight
-sound
-touch
-taste
-smell
Each team member describe a situation where the STOP skill would have been beneficial.
Every team member share for full points.
List an example you can do for T, I, P, and P.
Examples
What are the 4 goals of learning emotional regulation?
1. Understand emotions you experience
2. Reduce emotional vulnerability
3. Decrease frequency of unwanted emotions
4. Decrease emotional suffering
What are interpersonal effectiveness skills?
The ability to interact with others.