Group Norms
This norm reminds us to stay engaged and avoid multitasking.
Be Present
Mindfulness means living with awareness in this moment.
The present moment
This TIPP skill works by shocking your system using cold water, ice, or temperature change.
Tip the Temperature
This type of breathing helps calm you: inhale shorter, exhale longer.
4–6 breathing (or longer exhale)
Name one way to boost energy when feeling low.
(Exercise, music, movement, etc.)
This norm protects confidentiality in the group.
Be Respectful
Mindfulness asks us to do this instead of judging our thoughts.
Observe without judgment
You’re feeling overwhelmed and full of energy—this TIPP skill helps you burn it off quickly.
Intense Exercise
This breathing style boosts energy: inhale longer, exhale shorter.
6–4 breathing
Name one way to calm yourself when overwhelmed.
(Breathing, grounding, etc.)
This norm encourages asking for help and sharing even if it feels uncomfortable.
Be Brave
Name one mindfulness skill from the list.
(Observe, Describe, Participate, One-Mindfully, etc.)
This TIPP skill focuses on slowing your breath to calm your body and mind.
Paced Breathing
About how many breaths per minute should paced breathing aim for?
5–6 breaths per minute
What’s one reason people forget to use skills in the moment?
(Emotions take over, habit, lack of practice)
This norm is about being an ally and reminding others they’re not alone.
Be Supportive
This mindfulness practice focuses on noticing your breath.
Observe the Breath
This TIPP skill involves tightening and releasing different muscle groups in your body.
Paired Muscle Relaxation
This system is activated when you breathe out slowly.
Relaxation response (parasympathetic nervous system)
Name one strategy to remember to use skills.
Reminders, practice, visual cues, routine
This norm includes no substances or harmful behavior in group.
Be Safe
Mindfulness helps change this part of you over time.
The brain
TIPP skills work fast because they change this part of your experience first.
Your body / physical state
Name one benefit of paced breathing.
(Stress reduction, emotional regulation, focus, better sleep)
Give an example of using paced breathing in real life.
Before a test, during conflict, anxiety, etc.