Self-Soothe
The 5 sense
What does the "T" in TIPP stand for? How could you use the T?
Temperature
Ex: taking a cold shower, using an ice-pack, splash cold water on your face, etc.
Elsa finally let it go--phew! She used a DBT skill in action... which one?
Radical Acceptance
Give one example of a self-soothing activity using touch?
Ex: petting an animal, taking a warm bath, using a soft blanket
True or False: Radical Acceptance means approving of what happened?
False
The I in TIPP stands for what? and how could you use it?
Intense Exercise
Ex: go for a run, go to the gym, etc.
After a heated argument, your heart is racing and your hands are shaking. What can you do next to regulate?
Peer response
True or False: self-soothing is a distraction skill
False! Its a comfort skill
Name one thing you can tell yourself to practice radical acceptance?
"I can't change the past"
"I cant control others, but I can control the way I respond"
other answer accepted as well
The "P" skills in TIPP stand for what two techniques that slow your heart rate and and can calm your body?
Which/ when could you use these skills ?
Paced Breathing and Paired Muscle Relaxation
Ex: before bed, in the morning to start the day, boxed breathing, etc.
In the movie Inside out, Sadness is reminded that you can't force feelings away, you have to feel them to heal them, what is she teaching?
Distress Tolerance
What is an example of self-soothing through hearing?
Ex: listening to music, nature sounds, calming playlist
When was a time that you could have used Radical Acceptance? Or a time that you did use Radical Acceptance and how it worked?
peers provide own examples
True or False : TIPP skills can help reduce panic or extreme anger within minutes
When's a time that you could have used TIPP to calm you down?
True
Name a situation when distress tolerance skills are most helpful?
During an emotional crisis, when you can't solve the problem right away.
When was a time that you used/ tried to use self-soothing? and what happened?
Peer provided response
Emotional suffering that's caused by fighting reality.
Explain why TIPP skills are considered "biological hacks"
You get stuck in traffic before a really important day at school. Instead of screaming, what can you do/ tell yourself in this situation?
Ex: turn up the music, put on something calming, focus on breathing, telling yourself that it is what is, you cant control traffic patterns.