STOP & THINK
What does the DBT skill STOP stand for?
Stop, Take a step back, Observe, Proceed mindfully.
What does TIPP stand for?
Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation.
What does ACCEPTS stand for?
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations.
What five senses are commonly used in DBT self-soothing?
Vision, hearing, smell, taste, and touch.
What is radical acceptance?
Fully acknowledging reality as it is, even when it is painful or unwanted.
You are furious and about to send an angry text. Which skill helps you pause before acting? & HOW?
The STOP skill. - HOW?
Which TIPP skill involves slowing your breathing to help your body calm down?
Paced breathing.
You volunteer to help someone else while dealing with a stressful situation. Which ACCEPTS skill are you practicing?
Contributing.
Lighting a pleasant-smelling candle or smelling flowers is an example of soothing which sense?
Smell.
Does accepting reality mean that you approve of or agree with what happened?
No. Acceptance means acknowledging the facts, not approving of them or saying they are fair.
In STOP, which step means noticing your thoughts, feelings, body sensations, and what is happening around you?
Observe.
Which TIPP skill involves deliberately tensing and relaxing muscle groups to reduce tension?
Paired muscle relaxation.
You work on a puzzle or count backward to redirect your attention from distressing thoughts. Which ACCEPTS skill is this?
Thoughts.
Wrapping yourself in a soft blanket or holding a comfortable pillow uses which sense?
Touch.
What is the difference between pain and suffering in the context of radical acceptance?
Pain is a natural part of difficult experiences. Fighting or refusing to acknowledge reality can add suffering to that pain.
Why is it helpful to take a step back before reacting during an emotional crisis?
It creates space between the emotion or urge and the action, allowing you to choose a more effective response.
A person feels extremely agitated, their heart is racing, and they cannot think clearly. What is the main purpose of using TIPP?
To help change the body's level of arousal quickly so the person can manage the crisis more effectively.
You listen to uplifting music to help shift your emotional state. Which ACCEPTS skill are you using?
Emotions.
Name two examples of self-soothing that use different senses.
listening to calming music (hearing), looking at nature (vision), drinking a favorite beverage (taste), or smelling a fragrance (smell).
You did not get a job you wanted. You cannot change the hiring decision, but you can decide what to do next. How could radical acceptance help?
Acknowledge that the decision happened, allow the disappointment, and focus on effective next steps rather than repeatedly fighting an unchangeable fact.
You receive upsetting news and immediately want to quit your job. Name the DBT skill and explain what you would do first.
STOP. Stop the immediate reaction, step back, observe your thoughts and emotions, and proceed mindfully rather than making an impulsive decision.
True or false: TIPP solves the underlying problem that caused the distress.
False. TIPP helps reduce intense arousal so you can get through the moment without making things worse.
True or false: Using ACCEPTS means you must ignore your problems forever.
False. Distraction is temporary. It helps you tolerate distress until you are ready to address the situation effectively.
What is the difference between self-soothing and avoiding a problem?
Self-soothing uses comforting sensory experiences to help you tolerate distress. It can support effective coping; it does not require avoiding the problem indefinitely.
What DBT skill involves repeatedly choosing to accept reality when your mind returns to rejecting it?
Turning the Mind.