TIPP
What are the TIPP skills used for
Managing intense/extreme emotions
What kind of technique is the "ACCEPTS" skill?
distraction technique
Fill in the blank:
____ is a grounding skill that helps us pause in emotionally charged situations. It creates space between emotion and action.
STOP
What does each letter of "IMPROVE" stand for?
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement
Name three symptoms that can be experienced during a stressful situation.
Ex: Sweating, difficulty concentrating, or restlessness
What does the "T" in TIPP stand for?
Tip the temperature of your face with cold water
Carl recently experienced a painful situation. He is constantly reminded of the event leading to distressing emotions. He imagines putting his negative thoughts in a box, taping it shut, and putting it away. What technique is Carl implementing?
Pushing away
What 4 states can make you more emotionally vulnerable and can fuel impulsive behaviors?
Hungry, Angry, Lonely, and Tired
Fill in the blank:
The "IMPROVE" skill helps us cope with distress by changing our ____ experience.
internal
Define crisis.
A crisis is a moment of short-term, high-stress, and that has the potential for very negative outcomes
The "I" in TIPP stands for 'intense exercise,' what does this skill help with?
Calms down your body when it is revved up by emotion
Maddy got into an argument with her partner. In order to calm down, Maddy decided to take a hot shower. What technique is Maddy using?
Sensations
What daily habits or routines could help prevent you from entering a HALT state (name 2)?
Regular meals, Scheduling social time, Intentional rest, or Emotional check-ins
Name 3 imagery activities.
Visualize a safe space
Remember a happy time
Make up a calming, fantasy world
True or false:
Stress is a response to external cause and anxiety is internal
True
Provide an example of 'paced breathing.'
breathing in for 5 seconds and out for 7 seconds
Watch funny videos
Look at pictures of people you love
Listen to music
Provide one example for each of the five senses to self-sooth.
Sound: music, calming voice
Touch: warm shower, holding a soft object
Taste: tea, comforting food
Smell: essential oils, scented cande
Which technique of the "IMPROVE" skill do these activities reflect?
Watch tv for a few hours; take a long, hot shower; turn off your phone for a day
Name 3 things that distress tolerance skills can help you with.
1. Deep breath in and tense your body
2. Hold the tension and your breath (notice it)
3. Exhale and relax
4. Notice the difference
What are the 7 techniques of the "ACCEPTS" skills?
Activities, Contributing, Connection, Emotions, Push away, Thoughts, and Sensations
What are the three steps to a self-redirection plan?
1. HALT
2. STOP
3. Self-soothing response
What three things can the "IMPROVE" skill help us with?
1. Shift our focus
2. Create meaning
3. Soothe ourselves
When should you use crisis survival skills?
When the pain is intense and cannot be solved right away; acting on emotion would make things worse; you need a short pause to regain control before responding.