Distress Tolerance Skills - Video 12 - Flashcard Set
What are TIP skills used for?
To manage intense emotions and reduce extreme stress.
How do TIP skills work?
By changing body chemistry to reduce extreme emotions quickly.
How many TIP skills are there?
There are four TIP skills.
What is the temperature TIP skill?
It involves using cold water to decrease heart rate and activate the parasympathetic nervous system.
How can you use the temperature TIP skill?
By plunging your face into a bowl of ice water or holding an ice pack over your eyes and breathing slowly for at least 30 seconds.
What can intense exercise do?
It can release some of the stress you’re experiencing, even if it’s just for a few minutes of jumping jacks or push-ups.
What is paced breathing?
It involves breathing deeply into your belly area, slowing down your pace of breathing, and making your out breath longer than your in-breath.
What is paired muscle relaxation?
It involves tensing and relaxing muscle groups one by one, saying ‘relax’ as you release the tension.
What can TIP skills help you do?
They can help you feel more relaxed and behave more skillfully when experiencing extreme emotions.
Who should consult with a healthcare provider before using the temperature TIP skill?
Those who have a heart condition or are taking medications.
What can using TIP skills help reduce?
Emotional intensity and allow for the use of other coping mechanisms.
What can practicing TIP skills regularly do?
It can improve emotional regulation and stress management.
