Just getting Started
What is the first letter in the XXXX acronym?
T
What is the 2nd letter in the XXXX acronym?
I
What is the 3rd letter in the XXXX acronym?
P
What is the last letter of the XXXX acronym?
p
If you drop a yellow hat in a red sea, what does it become?
Wet
What does the T in TIPP stand for?
Temperature
What does the I in TIPP stand for?
Intense Exercise
What does the P in TIPP stand for?
Paced Breathing
What does the 2nd P in TIPP stand for
Progressive Muscle Relaxation
What goes up but ever goes down?
your age.
Tell the group 3 things you can do to practice the T-Temperature skill.
Drink cold water, eat ice, splash water on your face, cold shower, hold ice in your hand, etc.
Uses up anger energy to help calm us down.
When using paced breathing, do you breath fast or slow?
slow
Describe how to use PMR?
tighten and relax muscle in the body, working through all the areas of the body.
If you drop me, I’m sure to crack, but smile at me and I’ll smile back. What am I?
a mirror
Why do we use the T-Temperature skill?
To calm down in the moment.
Is Intense exercise used before, during, or after having strong feelings?
During.
When using paced breathing, do you breath in longer, or breath out longer?
breath out longer
Show the group how to tighten 3 different muscles in your body.
....
Are distress tolerance skills used before, during, or after having strong emotions?
during
When using the T-Temperature skill, what 2 things slows down?
Breathing
Heartbeat/heart rate
Name 3 types of intense exercise, and demonstrate (show) how to do at least 1 of these 3 exercises.
jumping jacks, burpees, push-ups, sit-ups, running, squats, etc.
What are 2 tools we made in group that can be used to help practice paced breathing?
or
What are 3 other breathing exercises you can do?
pinwheels, calm down bottle, breathing bracelet,
star breathing, hot cocoa breathing, roller-coaster breathing, pinwheel breathing, etc.
How does PMR help us to feel calm?
release body tension, which eases stress and anxiety
Calm body for a calm mind
Which of the 4 skills groups does the TIPP acronym belong in? Mindfulness, Distress tolerance, emotion regulation, or Interpersonal Effectiveness?
Distress Tolerance