testing your knowledge: animals and coping skills

DBT (Dialectical Behavioral Therapy)

100

The coping skill involving cold temperatures. Some would say "BURRR"...

What is TIPP? 

T: Temperature

I: Intense exercise 

P: Paced breathing 

P: Paired or progressive muscle relaxation

200

What coping skill would I use if I have urges to yell at someone after they told me, "hey your'e not funny..."

STOP!

S: Stop

T: Take a step back!

O: Observe 

P: Proceed mindfully 

300

What coping skill would I use if I want to confront my best friend about something they said to me? 

DEAR MAN 

• D: escribe: State the facts of the situation objectively without adding interpretations or judgments. 
• E: xpress: Clearly express your feelings and opinions, using "I" statements to avoid blame. 
• A: ssert: Clearly and directly state what you need or want without being aggressive. 
• R: einforce: Highlight the positive outcomes of getting what you need, making it appealing to the other person. 
• M: indful: Stay focused on your goal and avoid distractions. 
• A: ppear confident: Maintain eye contact, use a confident tone of voice, and stand up straight. 
• N: egotiate: Be open to compromise and find a mutually acceptable solution

400

What coping skill would you suggest for someone believing their cognitive distortions? 

CHECK THE FACTS!

Dissecting our emotions from thoughts. Putting your thoughts on trial and assessing if the emotion fits the events occurred in distressing situation. 

500

Coping skill used to sit with what we cannot control or change. Oftentimes, uncomfortable AF

Radical Acceptance!