TIPS Skills
How many TIPS skills are there?
What is radical acceptance?
Radical means all the way, complete and total.
Accepting with your mind, heart and body.
You are in a crisis when the situation is highly stressful, short-term and creates intense pressure to resolve the crisis now.
What is the fastest land animal?
The cheetah can run 75 mph.
What is the skill that requires you to use water?
Tip The Temperature of your face with Cold Water to calm down fast.
Why should we accept reality?
Rejecting does not change reality. Pain can't be avoided. Acceptance may lead to sadness, but deep calmness follows.
What are some myths about emotions?
When do you use crisis survival skills?
1. You have intense pain that cannot be helped quickly.
2. You want to act on your emotions but it will only make things worse.
3. Emotion mind threatens to overwhelm you, and you need to stay skillful.
4. You are overwhelmed, yet demands must be met.
Where is the Eiffel tower located?
Paris, France
Tip The Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation
What is turning the mind?
It is choosing to accept.
What makes it hard for you to regulate your emotions?
Biological factors, lack of skill, reinforcement of emotional bx, moodiness, emotional overload, emotion myths.
When should you decided NOT to use crisis survival skills?
Everyday problems, solving all your life problems, making your life worth living.
What's my favorite color?
Pink
How do you do Paired Muscle Relaxation?
While breathing into your belly, deeply tense your body muscles. While breathing out, say the word relax in your mind. Let go of the tension.
What is the difference between abstinence and harm reduction?
Abstinence is not engaging in addictive bx. Harm reduction is knowing there will be slips, not demanding perfection, minimizing the damage.
What do emotions do for you?
Emotions motivate and organize us for action.
Emotions communicate to and influence others.
Emotions communicate to ourselves.
What is the STOP skill?
Stop, Think, Observe, Proceed Mindfully
What is the largest organ on the human body?
Skin
When can you use Intense Exercise to calm down?
when your body is revved up by emotion
What are the steps to turning the mind?
Observe, Make an Inner Commitment, Do it Again (keep turning your mind), Develop a Plan
What are 3 goals of Emotion REgulation?
Understand and name your own emotions.
Decrease the frequency of unwanted emotion.
Decrease emotional vulnerability.
Decrease emotional suffering.
How do you Proceed Mindfully?
Act with awareness. Consider your thoughts and feelings. Think about your goals.
** SURPRISE BONUS **
*DO A DANCE*