ABC Please
What is the "A" stand for and what does it mean?
Accumulate: Build positive experiences by making a plan to prepare for activities that bring you joy
What does the "P and L" stand for?
Treat Physical Illness - go for annual check ups, if you are in physical pain see a doctor
What does TIPP stand for?
Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation.
What is the goal of interpersonal effectiveness?
These skills help build and maintain healthier relationships
What is a goal of using distress tolerance skills?
To help avoid further escalation
What does the "B" stand for and what does it mean?
Build Mastery: Learning about and being well versed in things you enjoy.
What does the "E" stand for?
Balanced Eating - find the right diet for your needs, keep a healthy eating schedule
What is one example from the "T" in TIPP?
Holding/eating ice
What is DEARMAN?
Describe, express, assert, reinforce, mindful, appear and negotiate
Distress tolerance are used to help solve your problems.
True or False?
False
What does the "C" stand for and what does it mean?
Cope Ahead: Rehearse a plan ahead of time to be prepared to cope skillfully with an emotional situation.
What does the "A" stand for?
Avoid Mood Altering Substances - this can include nicotine, alcohol, caffeine, sugar, etc.
What is one example from the "I" in TIPP?
Running, sports, lifting weights, etc.
What is GIVE?
be Gentle, act Interested, Validate and use Easy Manner
What is Self-sooth?
Using the 6 senses to help ground
What is an example from the "A" skill?
Planning a long trip, researching local concerts, making a plan to finish a long book, etc.
What does the "S" stand for?
Balance your Sleep - create a healthy sleep schedule, try not to sleep too much or too little, etc.
What is one example from the first "P" in TIPP?
Deep breathing or box breathing
What is FAST?
Fair, Apologies, Stick to your morals, and be Truthful
What is radical acceptance?
Acknowledge what it is, let go of fighting reality, and let your mind accept the reality of the situation
What is an example from the "B" skill?
Cooking, crossword puzzle, playing an instrument, writing, painting, etc.
What does the "E" stand for?
Exercise regularly - stay motivated, make a workout schedule, any movement goes a long way!
What is one example from the second "P" in TIPP?
Body scan or tightening muscles and then slowly relaxing them
What is THINK?
Think, Have Empathy, Interpretations, Notice, and Kindness
What is an example of self soothing techniques?
Name 5 colors you can see, smells you can smell, specific things that you can feel at that moment and something you can taste.