A check on TIPP: temperature, brief hard movement, paced breathing, and paired muscle release.
About this test
Marsha Linehan's dialectical behavior therapy organizes skills into mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. These items ask you to notice, name, ride a spike, or make a clean request. The percent is how often the answer matched the skill. DBT was built for people in intense pain. This page is education in the skills, not therapy and not a diagnosis.
Question 1 of 11
What this test asks
You are at an 8 out of 10 and about to say something you will regret. Why start with the body?
The temperature step, used safely, can look like:
The movement piece of TIPP is sized as:
Paced breathing in this set means:
Paired muscle relaxation is which sequence?
You are in a car and cannot do stairs. What is the skillful adjustment?
Hurting your body shows up as an urge when distress is high. What is true here?
You used a one-minute burst and the heat dropped from 8 to 5. What comes next?
Why practice TIPP on a calm day?
Someone is pushing for a decision while you are at a 9. What line matches the reset?
You rank the four tools for your real rooms. What is the point of the ranking?
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