Show:
MINDFULNESS
DISTRACTING SKILLS
SELF SOOTHING SKILLS/ IMPROVE
PROS AND CONS / ACCEPTING REALITY
TIP
100
BEING PRESENT IN THE MOMENT.
WHAT IS MINDFULNESS?
100
MANAGING STRONG EMOTIONS BY DISTRACTING OUR ATTENTION BY DOING SOMETHING WE ENJOY.
WHAT IS ACTIVITIES?
100
USING 5 SENSES TO HELP COMFORT OURSELVES
WHAT ARE DBT 5 SELF-SOOTHING SKILLS
100
THINKING ABOUT THE GOOD AND BAD OUTCOMES OF TOLERATING AND NOT TOLERATING DISTRESS.
WHAT IS PROS AND CONS?
100

WHAT DOES THE T in TIPP STAND FOR?

Temperature.

200
JUST NOTICE WITHOUT REACTING OR DESCRIBING.
WHAT IS OBSERVE?
200
REFOCUSING ATTENTION FROM YOURSELF TO WHAT YOU CAN DO FOR OTHERS?
WHAT IS CONTRIBUTING?
200
REPLACING IMMEDIATE NEGATIVE EVENTS OR EMOTIONS WITH MORE POSITIVE ONES.
WHAT IS IMPROVING THE MOMENT?
200
IDENTIFYING WHAT YOU HAVE CONTROL OVER, WHAT YOU DON'T HAVE CONTROL OVER AND SKILLFULLY LETTING GO OF THINGS YOU CAN'T CONTROL. DOES NOT MEAN APPROVAL OR RESIGNATION, IT MEANS FOCUSING YOUR ENERGY ON WHAT YOU HAVE CONTROL OVER.
WHAT IS RADICAL ACCEPTANCE?
200

WHAT 3 THINGS DO YOU NEED TO DO TO FULLY PARTICIPATE IN THE TEMPERATURE PART OF TIP?

Hold your breath.

Lean forward.

Put your face in ice water, covering your temples.

300
JUMP IN WITH BOTH FEET.
WHAT IS PARTICIPATING?
300
REPLACING CURRENT NEGATIVE EMOTIONS WITH ANOTHER LESS NEGATIVE EMOTION.
WHAT IS (OTHER) EMOTION?
300
USING YOUR IMAGINATION TO CREATE AN EXPERIENCE THAT CAN DISTRACT, AND SOOTHE.
WHAT IS IMAGERY?
300
A WAY TO CHANGE HOW YOU FEEL BY CHANGING YOUR FACIAL EXPRESSION.
WHAT IS A HALF-SMILE?
300

How cold should the water be? And how long do you need to stay in the water?

50 degrees.  30 seconds.

400
OBSERVE, DESCRIBE, PARTICIPATE
WHAT ARE MINDFULNESS WHAT SKILLS?
400
THE SITUATIONS OF OTHERS CAN HELP TO CAST A MORE POSITIVE LIGHT ON YOUR OWN SITUATION.
WHAT IS COMPARISON?
400
DEEP BREATHING, PROGRESSIVE MUSCLE RELAXATION, AND YOGA.
WHAT ARE RELAXATION SKILLS?
400
"THE PROBLEM IS NOT THE PROBLEM. THE PROBLEM IS YOUR ATTITUDE ABOUT THE PROBLEM. DO YOU UNDERSTAND?"
WHAT IS ACCEPTING REALITY?
400

List two examples of intense exercise?  And give an example of a time when you would use this part of the skill.

Physical injuries - progressive muscle relaxation


500
NONJUDGMENTAL, ONE-MINDFUL, AND EFFECTIVE
WHAT ARE MINDFULNESS HOW SKILLS?
500
ACCEPTS
WHAT ARE THE ABBREVIATIONS [MNEMONIC] TO AID IN REMEMBERING CRISIS SURVIVAL DISTRACTION SKILLS?
500
USING YOUR REASONABLE MIND TO FIND A PURPOSE TO UNDERSTAND YOUR SITUATION.
WHAT IS MEANING?
500
YOU ARE IN THE DRIVER'S SEAT OF YOUR THOUGHTS, FEELINGS, IMPULSES AND BEHAVIORS. YOU DECIDE WHICH ROAD/DIRECTION; LEFT/RIGHT EXIT, U TURN, PULL OVER AND STOP. MAKING A CONSCIOUS DECISION TO ACCEPT OVER AND OVER.
WHAT IS TURNING THE MIND?
500

What are the two PPs in TIP? And give an example of when and how you could use them?

Progressive muscle relaxation.

Paced breathing.