TIPP Skills
TIPP skills can help with this type of event
Crisis
A type of crisis that is very strong in the moment
Urge
Distracting can be done through this acronym
ACCEPTS
This type of reality acceptance allows us to accept all parts of the reality we are in, even if we don't agree with it
Radical Acceptance
This is the action of refusing to tolerate the moment and trying to be in control
Willfullness
The "T" in TIPP stands for this distress tolerance skill
Changing my Temperature
Wise Mind is useful in STOP, which includes these two parts of our mind
Emotional Mind and Rational Mind
Name the 5 senses you can Self-Sooth with
Vision, hearing, smell, taste, and touch
This meditation can support mindfulness of thoughts
Leaves on a Stream
This is the action of doing just what is needed and acting with awareness
Willingness
The two "P" skills are paced breathing, and this
Progressive Muscle Relaxation
The "T" In STOP stands for this second step
Take a Step Back
DAILY DOUBLE
Name at least three IMPROVE skills
I: Imagery; M: Meaning; P:Prayer; R: Relaxing; O:One thing in the moment; V: Vacation; and E: Encouragement
This skill can help us rehearse how we might act when things seem unacceptable
Coping ahead
This is the first step in implementing willingness
Observing and labelling the willfulness
Intense exercise for this amount of time can lead to lower stress and an increase in endorphins
15 minutes
The "P" in STOP stands for this final step
Proceed Mindfully
This mediation can be utilized to improve the moment, where you focus on one part of your body, slowly moving upwards
Body Scan
This reality acceptance skill challenges us to choose to accept
Turning the Mind
DAILY DOUBLE
Demonstrate half-smiling and willing hands
*Relaxed face, half smile, hands unclenched and facing outwards*
Paced Breathing consists of inhaling for 5 seconds and exhaling for this long
7 seconds
This tool can help with determining the benefits and costs of acting, or not acting on an urge
Pros and Cons
3 of these household items were used to self-soothe in group session
Plants
Mindfulness of thoughts can be done with this skill
Opposite action
When willfulness is immovable, we try to identify this
The Threat