Wise Potato
How does DBT help us?
skills and strategies!
What is the rational mind?
logic and fact
what is the emotion mind?
feelings
what is the emotion wave?
your emotions building up
What is the TIPP skill used for?
Coping with overwhelming emotions
What does DBT stand for?
Dialectical Behavior Therapy
What is mindfulness?
Grounding and noticing
what does it mean to use opposite action?
act opposite of our harmful actions that come with emotion urges
what is the wise mind?
What is the IMPROVE skill for?
Improving the moment and tolerating stressful situations
What does dialectical mean?
Two opposing things that can be true at once
What is the opposite action that goes with fear?
Approach
what are the three states of mind?
wise, emotion, rational
What is the most effective way to use paced breathing?
Longer exhale than the inhale (4 seconds in, 6 seconds out)
When you are sad what temperature should you tip towards?
warm
What does the "I" stand for in improve?
Imagery
what can we do so that the emotion wave doesn't crash over us?
Surf the wave with skills!
What does it mean to make lemonade out of lemons?
Find the good and make meaning
What does the STOP skill stand for?
Stop what you're doing
Take a step back
Observe your options
Proceed Mindfully
What is progressive muscle relaxation?
What does it mean to focus on one thing in the moment from the IMPROVE skill?
Focus on the present, rather than the past or future. Focus on what is in your control
What do each of the letters stand for in TIPP?
Temperature
Intense Exercise and Flavor
Paced Breathing
Progressive Muscle Relaxation
What does the "P" stand for in the IMPROVE skill?
Prayer
What does it mean to check the facts?
Use your rational mind to check whether or not your worries are true
What are some options you can use when riding the wave?
Specific skills and strategies