T
What does the T in TIPP stand for?
Temperature
What does I stand for in TIPP
Intense Exercise.
Why is the exhale often intentionally made longer than the inhale in paced breathing?
A slower, longer exhale can support the body's relaxation response.
Name two parts of your body that might become tense when you're angry.
Fists, jaw, shoulders, arms, legs, etc.
What does it mean to regulate an emotion?
Managing the emotion so it doesn't control your behavior.
Name one safe way to cool your body when you're upset.
Cool washcloth, cool water, wrapped cold pack, etc.
Show one safe physical activity you could use when you're overwhelmed.
Walking, squats, jumping jacks, wall push-ups, etc.
What is one thing you should try to do with your breathing when you're very upset?
Slow it down.
What are the two basic steps of paired muscle relaxation?
Tense the muscle, then relax it.
What does it mean to be mindful?
Paying attention to what's happening right now without immediately judging it.
True or False: You have to use extremely cold temperatures for TIPP to work.
False
True or False: The goal of TIPP exercise is to punish yourself.
False
Why is the exhale often intentionally made longer than the inhale in paced breathing?
A slower, longer exhale can support the body's relaxation response.
You notice your fists are clenched and your shoulders are tight during an argument. What could you do with those muscles before responding?
Deliberately tense and release them, focusing on relaxing the muscles.
What's the difference between noticing an emotion and acting on an emotion?
You can recognize that you're angry without automatically doing what the anger tells you to do.
You're extremely angry and feel your body getting hot. Which TIPP skill could you try?
Temperature.
You're extremely angry and feel like you need to move. Which TIPP skill might be helpful?
Intense Exercise
You're in the middle of an argument and can't leave. Show an example of how you could use paced breathing without drawing attention to yourself.
Quietly slow the breathing, such as inhaling gently and extending the exhale while remaining in place.
Why can relaxing your muscles help when you're upset?
Strong emotions can cause physical tension, and releasing that tension can help the body calm down.
What does distress tolerance mean?
Getting through a difficult or painful moment without making the situation worse.
Why might changing your body temperature help when you're experiencing intense emotions?
It can help lower physical arousal and help the body move toward a calmer state.
Why might exercise help when you're experiencing intense anger or stress?
It gives the body's physical energy somewhere safe to go and can help reduce emotional intensity.
Explain why paced breathing might be more useful after intense exercise than immediately trying to analyze the argument.
Exercise can help reduce physical activation, and paced breathing can then help further settle the body before moving into problem-solving.
Show us how you would tense and relax your fists.
Demonstration.
Someone disrespects you in front of other people. You immediately feel your anger go from 3/10 to 9/10. Your heart is racing and you're thinking about getting revenge.
Name THREE DBT skills you could use before deciding what to do next. Then explain how each skill could help.
Explain