HALT, STOP & TIPP
This DBT skill reminds you to stop, take a step back, observe, and proceed mindfully before reacting.
What is STOP?
This skill involves acknowledging reality as it is rather than fighting against something you cannot change.
What is Radical Acceptance?
Name three healthy activities that could temporarily distract someone from an overwhelming emotion.
Examples: walk, music, art, video game, cleaning, watching a show, puzzle, exercise, etc.
How many days are in a leap year?
What is 366 days?
This staff member recently celebrated their dog's birthday.
Who is Christina?
In the TIPP skill, this refers to using cold temperatures to help change your body's physiological response to intense emotion.
What is Temperature?
These DBT distress-tolerance techniques involve using your body posture and facial expression to practice acceptance of a difficult moment rather than fighting against reality. What are these two skills called?
What are Half-Smile and Willing Hands?
You're having an extremely difficult day and tell yourself, "I can get through this one moment at a time. I've survived difficult things before." Which part of IMPROVE are you using?
What is Encouragement?
True or False: Bananas are technically berries.
What is True?
This staff member knows American Sign Language.
Who is Tessa?
The "P" in TIPP stands for this type of activity that can help release intense physical arousal.
What is Paired muscle relaxation?
Instead of treating every thought as a fact, you notice the thought, acknowledge that it is happening, and allow it to pass without judging or trying to push it away. What DBT skill is this?
What is Mindfulness of Current Thoughts?
You're experiencing an intense emotional urge and know you shouldn't make an important decision right now. Give three different ACCEPTS strategies you could use to get through the next 20 minutes.
Any three appropriate ACCEPTS strategies.
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations
Which animal's fingerprints are surprisingly similar to humans'?
What is a Koala?
This staff member has dyed their hair six different colors.
Who is Emilyann?
True or False: STOP means you should immediately solve the problem that caused your distress.
What is False?
STOP is about preventing impulsive reactions and creating space before deciding what to do.
You realize you're fighting against something you cannot change, but you keep thinking, “This shouldn't be happening!”In DBT, what skill involves consciously choosing to accept reality again and again?
What is Turning the Mind?
Name at least four components of IMPROVE the Moment.
I — Imagery
M — Meaning
P — Prayer
R — Relaxation
O — One thing in the moment
V — Vacation
E — Encouragement
What is the only food that technically never spoils?
What is honey?
This staff member got lost overseas while on a school trip.
Who is Siri?
You're furious after receiving a text. Your first instinct is to immediately respond. Name two things you could do using STOP before responding.
Examples include stop, step away, observe your emotions/thoughts, breathe, and choose how to respond mindfully.
A person knows a situation is difficult but chooses to participate, accept reality, and do what is effective rather than insisting things must happen their way. What DBT concept does this demonstrate?
What is Willingness?
Create a five-senses self-soothing plan. Name one safe strategy for each sense. You have 30 seconds.
Sight — something calming to look at
Hearing — calming music
Smell — pleasant scent
Taste — favorite drink/food
Touch — blanket, stuffed animal, warm shower, etc.
How many bones are in the adult human body?
What is 206 bones?
This staff members' first overseas travel experience was to China.
Who is Shea?