TIPP - Tumblr Posts
I need to feel productive and like I can accomplish something so I’m giving myself the goal of finally finishing my guides for the STOP and TIPP skills by next Friday, October 27th. And then diving into 1989 TV will be my “reward.”
I’m a girl with a desperate need for a gold-star feeling and pretty much no opportunities for moments like that. So I have to create them myself and reward and love myself…no one else is going out of their way to do it for me.
TIPP
Use this skill when you are overwhelmed by intense emotions or are feeling the urge to self-injure.
*If you’re in crisis and are having suicidal thoughts please call a Crisis Hotline! (Call 988 in the US)
T - Temperature: To relax fast or distract your mind with sensation, hold an ice pack to your cheeks or eyes or dunk your face in a bowl of ice water for at least 30 seconds to activate your Diver Reflex*.
*If you have high blood pressure, talk to your doctor before trying.
I - Intense Exercise: Doing a few minutes of vigorous exercise will release Endorphins. Try a few minutes of Jumping Jacks or running in place (or around the block). Play your favorite fast paced song and dance it out.
P - Paced Breathing: Breathe deeply into your belly, expanding your lungs as much as you can. Pace your inhales and exhales to 5-6 per minute. Then make your exhales longer than your inhales (5 seconds in, 7 seconds out).
*Try a 60 bpm Metronome track from your music streaming app or YouTube for pacing.
P - Paired Muscle Relaxation: Breathing deeply, tense your muscles (not so much that you cramp up) section by section, move your focus from your feet up your body. Tense up with every inhale, relaxing and melting with every exhale.
*More DBT guides here*
My DBT skill graphics organized by module🩷
Please feel free to save them, share, print and submit requests if there’s any skills you’d like sooner than others (as I make more, I’ll add them to this post for easy access).
Mindfulness: FLAME
Emotion Regulation: ABC PLEASE
Interpersonal Effectiveness: GIVE, FAST, DEAR MAN
Distress Tolerance: STOP, TIPP, ACCEPTS, ACCEPTS Worksheet
Misc: Wise Mind, Box Breathing
Deep Breathing GIFs
Thought I’d share some Deep Breathing gifs that I’ve found helpful to focus on when I need something tangible to calm myself. Just found these in a Google search, there’s so many others but these were the ones I’ve used in the last year.
*DBT Skill Guides Here*
#spicegirls #crokepark #girlpower #instagirls #spiceworld2019 #spiceworld #concert #bus #limerick #tipp #cork https://www.instagram.com/p/Bsp7Gbvltd-/?utm_source=ig_tumblr_share&igshid=vxow89zbwuku
Didn’t have a good day today so I drew me hugging Tipp cause I wanted to