TIPP: Changing Your Body Chemistry
What does the T in TIPP Stand for?
Temperature
The I in Improve the Moment stands for Imagery. What is Imagery and how can you do it?
Visualizing a calming environment in your mind and identifying 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, and 1 thing you can taste.
Name a benefit of journaling when it comes to our mental health.
Helps us to process emotions and identify our thinking patterns.
Why should you call a support person when facing a stressful situation or dilemma?
To feel less alone, get things off of my chest (not bottle things up) and gain outside advice and perspectives on my situation.
Why are regular routines helpful in recovery?
Predictable schedules reduce chaos and cravings risks.
The I in TIPP stands for Intense Exercise. Give an example of an intense exercise you can quickly do in most settings and explain how this can help you when stressed?
Jumping Jacks, Burpees, Sprinting. It helps you to release built up energy and refocus your mind.
The O in 'IMPROVE the Moment" stands for "One Thing in the Moment". What does it mean to find "One Thing" in the moment when you are in a stressful situation?
Identify a repetitive task or activity you can do that requires your full focus or engagement.
What can journaling do for your relapse prevention? (Ie. How can you journaling in the present help prevent relapses in the future)?
It helps you to track your triggers and moods. Identify negative habits or behaviors I find myself falling into before it leads to the process of relapsing.
Name one community/peer support option in recovery.
Examples include Self Help Groups- NA, AA.
Why is sleep an essential part of daily recovery routines?
Regular sleep patterns improve mood and overall wellbeing and reduce the risk of relapse.
Explain how to do paced breathing works and identify 1 benefit of it.
Slowly Inhale for 4 seconds, hold for 8, and slowly exhale for 4 seconds. Repeat. It helps to regulate your emotions, relax your mind, and refocus your attention from a distressing situation.
Give me two IMPROVE Strategies besides Imagery. (Hint: They start with the letters I, M, P, R, O, V, and E)
Meaning, Prayer, Relaxation, One Thing, Vacation, or Encouragement
List 2 self-care activities besides journaling?
Mindful Breathing, Meditation, Yoga, Listening to Music, Going for a walk, etc.
If I don't have a sponsor and want one, how can I start off that process?
Explain.
This 7 letter "B Word" is a common relapse trigger and something that can be mitigated through regular daily routines.
Boredom
What is Progressive Muscle Relaxation and how does it work?
A process in which you gradually tense different parts of your body, hold, and then release the tension.
Obviously we can't just go on a big vacation whenever we find ourselves stressed and overwhelmed. Describe a Mini-VACATION you could take at any time.
Turning off my cellphone for a few hours. Going out for a walk by myself, etc.
What is Gratitude Journaling and how can you do it?
Practice of focusing our journaling around gratitude and the things that we can be thankful for. You can practice this by jotting down three things you are grateful for to start off your day.
What are three benefits of peer support?
Lowers adverse mental health symptoms (Depression/Anxiety), Builds Accountability, enhances treatment outcomes, etc.
There will come a time where something happens and your schedule gets thrown off. What can you do? How can I prevent Boredom in these moments?
Have some back-up activities or hobbies (Something I can do to kill time).
How could dipping your face in a bowl of cold-water help with intense emotions?
Activates the "Dive Reflex", calms the nervous system, Regulates Emotions, and brings you back to a more balanced state.
What might Encouragement Self-Talk Sound Like?
Repeating to yourself: "I Got This!", "This Too Shall Pass!", or "I'll be ok!".
How can journaling help you build other coping skills?
It could help you track your progress with trying different coping techniques. It helps you to monitor if you are practicing them correctly, what benefits are they creating for you, are they effective for you personally, etc.
Give an example of a digital/social media tool someone could use for support in the areas of mental health and addiction (1 for each).
Explain.
Final Jeopardy: What Does DBT Stand For?
Dialectical Behavior Therapy