CHIMP
What does the H stand for in CHIMP?
Give an example.
Helping others
examples may include: helping someone with HW, helping parents around the house, volunteering somewhere, etc.
What is the goal of the IMPROVE skill?
to IMPROVE the moment
(make it a little better / less stressful / more tolerable to get through)
What is the T in TIPP?
Give 2 ways you can do this.
Temperature (specifically, cold)
ice dive, ice pack, very cold shower, etc.
What does Radical Acceptance help us reduce:
Pain or Suffering
Suffering
(the pain is inevitable; rejecting reality causes extra pain AKA suffering)
How is the DBT version of Pros & Cons different than the usual way people do Pros & Cons?
2x2 grid (4 boxes)
to explore Pros & Cons of both DOING and NOT DOING the thing
What is the goal of the CHIMP skill?
How do you know if it worked?
to DISTRACT by doing activities
if emotions reduced even a little / you didn't make things worse
What is the E in IMPROVE?
Share a time you used it (including what you said).
Encouragements (cheerleading statements)
examples: You got this, I can handle this, This too shall pass, etc.
What's important about the in vs. out breath for Paced Breathing?
What's an example of a count you could use?
OUT needs to be LONGER than in-breath
5-3-8 or others with longer out-breath
What is another word we can use instead of Acceptance to help understand what we mean by Radical Acceptance?
Acknowledgment
What is an example of a mini-Vacation if you can't leave the room?
go to a different part of the room
or take a mini-Vacation in your mind (maybe in combination with other skills like A-Z animals or Imagery)
What is the M in CHIMP?
Give at least 2 examples.
Mental Games (games we can play just with our thoughts and without other supplies)
possible examples: A-Z animals, counting shapes in the room, counting backwards by 7s from 100
What is the I in IMPROVE?
Each team member share their own that they go to in their mind for comfort.
Imagery (in our heads or looking at comforting things)
examples could include: beach, mountains, etc.
When do you use TIPP?
How do you know if TIPP worked?
at 9-10 emotion intensity / when having big ineffective urges
if emotion intensity went down even 1 point / if you didn't make things worse by acting on ineffective urges
Name and demonstrate the 2 skills we can use our body to move towards willingness & acceptance.
Willing Hands
Half-Smile
Explain the difference between Pain and Suffering
Pain is an inevitable part of life.
Suffering is extra pain, when we resist/are willful/don't accept reality/act impulsively in ways that make things worse.
Each team member give 1 example of an activity that would Change your emotions (the C in CHIMP).
examples may include: listen to a super funny podcast, watch a scary movie, read a really interesting book, watch a gross video, watch funny YouTube video, etc.
What is the M in IMPROVE?
Come up with a real or imagined situation when you could use it / explain how you'd use it.
Making Meaning
Your scenario here!
What is the goal of Intense Exercise / how does it work?
The goal is to get your heart rate up!
Because then it comes down and helps you relax.
Explain what Turn the Mind means.
Does it happen once or many times?
CHOOSING (deliberately/on-purpose) to go back to acceptance
over and over and over
What would happen if you use DT skills all the time?
crisis hopping (only go down to about a 7/10)
avoiding emotions in the long-term eventually leads them to explode!
no problem solving will occur
Describe the P in CHIMP and explain why it's not a good long-term strategy.
Put Aside our emotions (like boxing them up and sticking them on the shelf to come back to later).
if we put aside emotions long-term, the emotions will explode eventually
What mindfulness skill is also part of IMPROVE?
Explain why it's also a DT skill.
One thing in the moment (O in IMPROVE)
because it helps us slow down and not feel so overwhelmed
Give 3 examples.
paced breathing
progressive muscle relaxation
cold water bottle on face/neck
ask to go to bathroom and splash cold water
Explain the difference between willingness and willfulness.
Which one helps with acceptance? Give one metaphor for it.
Willingness is doing what is needed / doing what works / acting on what wise mind tells us.
Willfulness is being resistant / not doing what works.
willingness helps with acceptance
playing cards you're dealt / hitting the pitches you're thrown / rolling with the punches
Describe how you would use the STOP skill (each step) in this scenario:
You are arguing with your sibling. You are angry at an 8. Your action urge is to hit them.
Stop/Freeze! (maybe using family code word)
Take a step back away from sibling (maybe out of the room). Also could take deep breaths.
Observe current mood rating & body sensations.
Proceed/plan mindfully by deciding what skills to do next.