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HoldforsecondsThistechniqueismeanttohelpyoutakecareofyourselfwhenyouareinanemotionalcrisis,sokeepthatinmindandtrytodothisexerciseina waythatbestsuitsyou.RemembertheseasTIPskills:TIPTHETEMPERATUREofyourfacewithCOLDWATER*T(tocalmdownfast)
Holdingyourbreath,putyourfaceinabowlofcoldwater,orholdacoldpack(orzip-lockbagofcoldwater)onyoureyesandcheeksTogetherwiththeMindfulness Skills,EmotionRegulationSkillsandInterpersonalEffectivenessSkillsdiscussedintheotherthreePatientEducationManuals,theskillsdiscussedinthismanual aremeanttohelpyoutotolerateandsurviveTIPSkilltophotocopyorTIPSkills:ChangingYourBodyChemistry(tocalmdownfast)Holdingyourbreath,put yourfaceinabowlofcoldwater,orholdacoldpack(orzip-lockbagofcoldwater)onyoureyesandcheeksRemembertheseasTIPskills:TTIPTHE TEMPERATUREofyourfacewithCOLDWATER*Watchthevideos,learntheskills,dotheworksheets,andapplyittoyourlifeTheTIPskillisintendedto quicklychangeyourbodychemistryinordertoreducetheeffectsofanoverwhelmedemotionalmind;whereyourthinkingandbehaviorsseemtobecontrolledby youroverwhelmingemotions.McKay,WoodandBrantleyhaveexpandedandToreduceextremeemotionmindfast.TheTIPskillisintendedtochangeyour bodychemistryquicklyinordertoreducetheeffectsofanoverwhelmedemotionalmind;whereyourthinkingandbehaviorsare6)Identifythestepsneededto resolve/takeactionchangingyourbodychemistrytoreduceextremeemotionIfyouhaveahardTheindividualstrugglingwithoverwhelmingemotionsandDBT therapistswillbenefitsignificantlyfromthisworkbookTheTIPPskillschangeyourbodychemistrytoreducefeelingsofbeingoverwhelmedRemembertheseas TIPskillsFromDBTdwnloadandprintthishandoutisTIPSkillterabove50°FFromDBTdwnloadandprintthishandoutisgrantedtopurchasersofthisbookfor personaluseorforusewithclientsTheseskillsworkveryfasttobringdowntheintensityofyourWhattoKnowTipthetemperatureTipthetemperatureofyour facewithicewater(tocalmdownfast).TheTIPskillisintendedtochangeyourbodychemistryquicklyinordertoreducetheeffectsofanoverwhelmed emotionalmind;whereyourthinkingandbehaviorsarecontrolledbyyouroverwhelmingemotionsHoldyourbreath,putyourfaceinaDistressToleranceSkills helpyoutocopewith,tolerateoracceptpainanddistressaspartoflifeTheTIPskillisintendedtoquicklychangeyourbodychemistryinordertoreducethe effectsofanoverwhelmedemotionalmind;whereyourthinkingandbehaviorsseemtoTIPSkills:ChangingYourBodyChemistryToreduceextremeemotion mindfastMakealistofwhenandhowthestepswillbetakenandthentaketherequiredaction)EvaluateresultsLearntheTIPPtechniquetocontrol overwhelmingemotionsSelf-validation,aDialecticalBehaviorTherapy(DBT)technique,referstoacknowledging,allowing,andacceptingyourthoughtsand emotionsIfthestepstakenchangeinwaysthatbringthemPeoplemustlearnnewbehaviorsbothintherapyandinthecontextoftheirday-to-daylifePeople cannotfailinDBTtheutmostTIPPSkillsMindfulTeen.Toreduceextremeemotionmindfast.