Introduction - Weeks 4-6 - Distress Tolerance - Flashcard set 2 (Version 2)
What is the STOP skill and how does it help individuals deal with difficult situations?
The STOP skill is a four-step process for dealing with difficult situations mindfully. It involves stopping, taking a step back, observing, and proceeding mindfully. It helps individuals refrain from acting impulsively on emotions, and allows time to calm down and think before reacting. By observing the situation and gathering relevant facts, individuals can make effective decisions without making the situation worse.
What is the TIP skill and how does it work to reduce emotional arousal?
The TIP skill involves tipping the temperature of the face with cold water or packs to reduce emotional arousal. The dive reflex induced by cold water activates the parasympathetic nervous system and reduces arousal. The TIP skill also includes intense aerobic exercise, paced breathing, and paired muscle relaxation. Paced breathing slows down breathing and activates the parasympathetic nervous system. TIP skills work quickly to reduce emotional arousal and are as effective as dysfunctional behaviors but without negative consequences.
How does intense exercise affect mood and emotions?
Intense exercise for 20-30 minutes can have a rapid effect on mood and decrease negative thoughts. Getting the heart rate to 70% of the maximum for one’s age can decrease state anxiety and increase positive emotions.
What is the relationship between emotions, the body, and impulsive actions?
Emotions organize the body for action, and anger organizes the body to attack. Emotional arousal activates the sympathetic nervous system and can lead to impulsive actions. Practicing skills such as the STOP and TIP skills can help individuals deal with difficult situations effectively and mindfully.
How does paced breathing reduce emotional arousal?
The heart rate changes during in-breaths and out-breaths due to sympathetic and parasympathetic nervous system activation. Paced breathing at 5-6 breaths per minute can reduce emotional arousal by activating the parasympathetic nervous system.
What is the difference between the STOP and TIP skills?
The STOP skill is a four-step process for dealing with difficult situations mindfully, which involves stopping, taking a step back, observing, and proceeding mindfully. The TIP skill involves tipping the temperature of the face with cold water or packs to reduce emotional arousal, as well as intense aerobic exercise, paced breathing, and paired muscle relaxation.
Can the TIP skills be used in public without others knowing?
Yes, paced breathing and some parts of paired muscle relaxation can be used in public without others knowing.
How does the dive reflex induced by cold water reduce emotional arousal?
The dive reflex induced by cold water activates the parasympathetic nervous system and reduces arousal.
Are TIP skills as effective as dysfunctional behaviors?
Yes, TIP skills work quickly to reduce emotional arousal and are as effective as dysfunctional behaviors, but without negative consequences. They work like fast-acting medications without the cost or side effects.
