Distress Tolerance Skills - Video 23 - Flashcard Set
What is distress tolerance and when is it used?
Distress tolerance is used when feeling stressed and unable to problem solve.
What is the TIP skill and how does it work?
The TIP skill is a distress tolerance skill used to change mood by changing body chemistry. Changing the body can change the way one feels and approaches stress.
What does TIP stand for?
The TIP skill stands for Tip Your Temperature, Intensely Exercise, and Paced Breathing, Progressive Muscle Relaxation, and Paired Breathing and Positive Thinking.
How does Tip Your Temperature work?
Tip Your Temperature involves using cold to change body chemistry and distract from stress. Cold water immersion causes the dive response, calming the autonomic nervous system and reducing the stress hormone cortisol.
What is the benefit of intense exercise in distress tolerance?
Intense exercise releases endorphins and reduces cortisol, giving a sensation of being less stressed.
What is Paced Breathing and how does it work in distress tolerance?
Paced Breathing involves focusing on the breath and counting, slowing down the breath to promote relaxation.
What is Progressive Muscle Relaxation and how does it work in distress tolerance?
Progressive Muscle Relaxation involves tightening and then relaxing muscle groups to release tension.
What is Paired Breathing and Muscle Relaxation and how does it work in distress tolerance?
Paired Breathing and Muscle Relaxation involves tensing muscles as one inhales and relaxing them as one exhales.
What is Paired Breathing and Positive Thinking and how does it work in distress tolerance?
Paired Breathing and Positive Thinking involves inhaling with a positive coping statement and exhaling with the command to relax.
What are the benefits of using the TIP skill in distress tolerance?
The TIP skill is a helpful tool for coping with distress and can provide extra benefits and a sense of calm.
How can distress tolerance skills be used to improve mental health?
Distress tolerance skills such as the TIP skill can be used to improve mental health by providing coping mechanisms for stress and promoting relaxation.
Why is it important to have distress tolerance skills in one’s mental health toolkit?
It is important to have distress tolerance skills in one’s mental health toolkit because they can be helpful in managing and coping with stress and other difficult emotions.
