Distress Tolerance Skill – TIPP Skill

The TIPP Skill is a quick intervention that is used to change your body chemistry, so that you can begin to regain some control and then look for validation or problem solving. This is especially helpful in a panic attack situation or where you have just been triggered and feel numb. 

Distress Tolerance Skill- ACCEPTS

The Distress Tolerance Skill ACCEPTS is typically the FIRST intervention that I teach to my clients who just can not bounce back from high/extreme/big emotions. We start with Activities and the trick is to FULLY throw yourself into the activity for a set amount of time. Set a timer for 15/30/45 minutes. Check in withContinue reading “Distress Tolerance Skill- ACCEPTS”

Starting Mindfulness – What & How Skills

WHAT SKILLS OBSERVE Just Notice the experience. Watch your thoughts and feelings come and go like clouds in the sky. Do not push away your thoughts and feelings, just let them happen. Notice your body sessions – with all Senses (Seeing, smells, touch, taste, hearing)  Practice wordless watching Exercise: Take a quick 5-10 second glanceContinue reading “Starting Mindfulness – What & How Skills”