Chicken
This DBT skill helps you pause and look at the facts before reacting emotionally.
What is Check the Facts?
This DBT skill involves doing the opposite of what an unhelpful emotion urges you to do.
What is Opposite Action?
Holding ice, splashing cold water on your face, or using a cold pack are examples of this TIPP skill.
What is Temperature change?
This DBT skill focuses on paying attention to the present moment without judgment.
What is Mindfulness?
This DBT skill means showing someone you understand their feelings, even if you don’t agree with their behavior.
What is Validation?
Check the Facts helps people separate feelings/negative and automatic thoughts from these ______?
What are facts?
If anxiety tells you to avoid everyone, Opposite Action might look like this.
What is joining the group, asking for help, or staying present anyway?
Progressive Muscle Relaxation involves doing this with muscles throughout the body.
What is tensing and relaxing ?
This is one goal of mindfulness.
What is increasing awareness?
Neurodivergent individuals may be more prone to this thinking style that Check the Facts helps reduce.
What is black-and-white thinking or cognitive rigidity?
If a friend does not respond to a text right away, Check the Facts helps generate these.
What are multiple possible explanations?
If anger urges you to yell, slam doors, or insult someone, Opposite Action may involve this.
What is using a calm tone, taking space appropriately, or communicating respectfully?
This component of TIPP uses short bursts of activity to metabolize excess stress hormones like adrenaline.
What is Intense Exercise?
This is an example of a mindfulness activity.
What is deep breathing, coloring, listening to music mindfully, or noticing your senses?
This is a number scale used to measure how intense your distress feels.
What is the SUDS scale?
Check the Facts does NOT mean telling yourself this.
What is “my feelings are wrong” or “I shouldn’t feel this way”?
The first step of Opposite Action is identifying this.
What is the emotion you are feeling?
TIPP is most helpful for what level on the SUDS scale
What is 7-10 on the SUDS scale?
“I’m noticing my body feels tense” is an example of this mindfulness skill.
What is observing?
This is what happens when emotions are so high that thinking skills become harder to use.
What is emotional dysregulation?
This can happen when we do NOT Check the Facts.
What is reacting too quickly or escalating emotions?
This phrase describes fully committing to the skill rather than “half doing it.”
What is acting opposite all the way?
TIPP works by helping calm this part of the body.
What is the nervous system or body’s stress response?
This is something mindfulness can help reduce.
What is impulsive reactions, emotional escalation, or zoning out?
This skill involves acknowledging both sides at once, such as “I understand you’re overwhelmed AND we still need to address the situation.”
What is dialectical validation?