Opposite Action
What is the first step of Opposite Action?
Notice the emotion and check the facts!
What do the "I", "P", and "P" stand for?
I: Intense exercise
P: Paced breathing
P: Progressive/Paired muscle relaxation
What does the GIVE skill help you with?
Maintaining relationships and being effective in communication.
What is the goal of the STOP skill?
To help you pause and respond instead of reacting.
True or false: Depression can cause fatigue, even if you've had enough sleep.
True
What action should you take if you're feeling the urge to isolate due to sadness?
What does intense exercise do to help regulate emotions?
It burns off stress hormones and activates the calming system.
What does the "G" stand for?
When would it be helpful to use the STOP skill?
When feeling overwhelmed, angry, or you're about to make a maladaptive choice.
Name 2 physical symptoms of anxiety.
Racing heart, sweating, shaky hands, upset stomach
True or False: Opposite Action means pretending you don't have unpleasant emotions.
False: it means acting opposite to the URGE, not denying the emotion.
Why does paced breathing help with emotion regulation?
It slows your heart rate and signals safety to your brain.
What does "I" stand for?
Interested: show interest, listen actively
What does the "O" stand for?
Observe!
What are 3 common symptoms teens experience when they're depressed?
Sadness, withdrawal, irritability, loss of interest, changes in sleep/eating
Give an example of an Opposite Action for anger.
Using your GIVE skill!
Give an example of how you could use temperature to regulate a panic attack.
Ice dive!
Act out all four letters of GIVE!
Gentle
Interested
Validate
Easy manner
What does the "P" stand for?
Proceed mindfully
Why do you think some teens hide their depression from others?
Fear of judgment, not wanting to burden others, feeling guilty
Why is Opposite Action helpful for emotions like shame or fear?
It helps weaken the emotion over time by proving your fear/shame wrong through your behavior!
Name all four TIPP skills.
T: Temperature
I: Intense exercise
P: Paced breathing
P: Progressive/paired muscle relaxation
Give an example of how you can use GIVE in a family session.
Yo, Gurt!!
Create a short role play showing someone using the STOP skill before yelling at a friend.
Okay, slay!
True or False: You have be depressed and not have the urge to die.
True