Distress Tolerance Skills - VIDEO 23 - QUIZ
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Questions and Answers

Which of the following is true about the TIP skill?

  • It is a distress tolerance skill (correct)
  • It is a relaxation technique
  • It is a problem-solving technique
  • It is a cognitive-behavioral therapy

    • What is the purpose of distress tolerance?

  • To reduce muscle tension
  • To change mood by changing body chemistry
  • To distract from stress (correct)
  • To solve problems

    • What is the TIP skill?

  • A problem-solving technique
  • A relaxation technique
  • A distress tolerance skill (correct)
  • A cognitive-behavioral therapy

    • What does the T in TIP stand for?

    <p>Temperature (C)</p> Signup and view all the answers

    What is the purpose of Tip Your Temperature?

    <p>To change body chemistry and distract from stress (A)</p> Signup and view all the answers

    What does cold water immersion cause?

    <p>The dive response (D)</p> Signup and view all the answers

    What is the purpose of Intense Exercise?

    <p>To change body chemistry and distract from stress (D)</p> Signup and view all the answers

    What is the purpose of Paced Breathing?

    <p>To promote relaxation (D)</p> Signup and view all the answers

    What is the purpose of Progressive Muscle Relaxation?

    <p>To reduce muscle tension (C)</p> Signup and view all the answers

    What is the purpose of Paired Breathing and Muscle Relaxation?

    <p>To promote relaxation (B)</p> Signup and view all the answers

    What is the purpose of Paired Breathing and Positive Thinking?

    <p>To change body chemistry and distract from stress (D)</p> Signup and view all the answers

    What is the TIP skill used for?

    <p>To cope with stress (C)</p> Signup and view all the answers

    Study Notes

    Distress Tolerance: Using the TIP Skill to Change Body Chemistry

    • The TIP skill is a distress tolerance skill used to change mood by changing body chemistry.
    • Distress tolerance is used when feeling stressed and unable to problem solve.
    • Changing the body can change the way one feels and approaches stress.
    • The TIP skill stands for Tip Your Temperature, Intensely Exercise, and Paced Breathing, Progressive Muscle Relaxation, and Paired Breathing and Positive Thinking.
    • 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.
    • Intense exercise releases endorphins and reduces cortisol, giving a sensation of being less stressed.
    • Paced Breathing involves focusing on the breath and counting, slowing down the breath to promote relaxation.
    • Progressive Muscle Relaxation involves tightening and then relaxing muscle groups to release tension.
    • Paired Breathing and Muscle Relaxation involves tensing muscles as one inhales and relaxing them as one exhales.
    • Paired Breathing and Positive Thinking involves inhaling with a positive coping statement and exhaling with the command to relax.
    • The TIP skill is a helpful tool for coping with distress and can provide extra benefits and a sense of calm.

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