STOP!
The “S” in the STOP skill stands for this.
What is Stop?
In TIPP, the “T” stands for this.
What is Temperature?
When you're experiencing a strong emotion, it will usually rise, peak, and eventually do this.
What is decrease?
True or false: Acceptance means saying that what happened was okay.
What is False?
You're getting really annoyed and notice yourself starting to raise your voice. Name one thing you could do before responding.
What is pause, breathe, use STOP, step away, etc.?
After you stop, this step means taking a moment before you react.
What is Take a Step Back?
This TIPP skill uses brief, intense physical activity to help lower emotional dysregulation
What is Intense Exercise?
Riding the wave means you have to like or approve of what is happening.
What is False?
Acceptance means acknowledging this instead of fighting against the fact that it has already happened.
What is reality?
You're overwhelmed, and you would like to use one of your 5 senses. Name one healthy activity.
What is listening to music, playing a game, watching something, doing a puzzle, taking a walk,.....
In STOP, this step means noticing what is happening inside and around you without immediately reacting.
What is Observe?
This TIPP skill involves slowing your breathing and making your exhale longer than your inhale.
What is Paced Breathing?
When riding an emotional wave, you can notice this without automatically acting on it.
What is an urge?
Which statement shows more acceptance: “This shouldn't be happening!” or “I don't like this, but this is what's happening right now”?
What is the second statement?(“I don't like this, but this is what's happening right now”)
Positive self-talk can influence the way your brain responds to stress. Instead of repeatedly telling yourself, “I can't handle this,” what can you practice telling yourself?
What is “This is hard, but I can get through it”?
This is the final step of STOP, where you choose how to respond instead of reacting automatically.
What is Proceed Mindfully?
This TIPP skill involves tightening and then relaxing different muscle groups.
What is Paired Muscle Relaxation?
When an intense emotion hits, you can picture it like a wave: it rises, reaches a peak, and eventually comes back down. What should you do while you’re waiting for the emotion to pass?
What is ride it out without acting on the emotion?
You can't change what happened yesterday. Acceptance helps you focus your energy on this.
What is what you can do now / what is within your control?
You make a mistake and immediately think, “I’m so stupid. I can’t do anything right.” What is one way you could use positive self-talk instead?
What is replacing the negative thought with something more realistic and encouraging, such as “I made a mistake, but I can learn from it”?
Your friend sends you an upsetting text. You stop yourself from immediately responding, notice that you're angry, and think about what response would be most helpful. Which STOP skill are you using?
What is Proceed Mindfully?
You just found out some really upsetting news. You feel like you have so much energy and anger built up that you can't sit still. Which TIPP strategy could help you safely release some of that physical energy?
What is Intense Exercise?
You’re furious after an argument and feel an urge to say something hurtful. Instead of acting on the urge, you give yourself time to cool down. True or False: You are avoiding the problem.
False. You are tolerating the emotion so you can respond more effectively later.
Give an example of accepting something without agreeing with it.
Your answer
Someone insults you when you're already extremely upset. Give a three-step plan for getting through the moment without making the situation worse.
What is pausing, noticing the emotion, and using one or more appropriate coping skills before responding?