What Skills
You're walking into school and notice your stomach hurts and your heart is beating fast. Which WHAT skill comes first, and what would you notice?
Sample Answer: Observe. I'd notice that my stomach feels tight, my heart is beating faster, and my hands might be sweaty.
You're eating lunch while scrolling TikTok and texting three friends. Which HOW skill are you not using? How could you practice it?
Sample Answer: One-Mindfully. I could put my phone down and focus on eating lunch.
You're waiting for test results and can't find out until tomorrow. Which ACCEPTS skill would you use?
Sample Answer: Activities. I'd play a game, watch a show, or hang out with friends to keep my mind occupied.
You're at an 8/10 anxiety level and your heart is racing. Which TIPP skill would you try first?
Sample Answer: Paced Breathing.
Pick one sense that helps you the most when stressed and give an example.
Sample Answer: Hearing. Listening to my favorite playlist.
Your friend doesn't text you back and you're thinking, "They hate me." How would you Describe the situation using only facts?
Sample Answer: My friend hasn't responded to my text yet and it's been three hours.
Replace this judgment with a description:
"I'm terrible at making friends."
Sample Answer: I've been having a hard time making new friends lately.
Give an example of Contributing that you could realistically do today.
Sample Answer: Help a sibling with homework, help a parent cook dinner, or text a friend to check in.
Show me how you would do paced breathing.
Sample Answer: Breathe in for 4 seconds, out for 6 seconds, and repeat several times.
You're stuck in class and feeling overwhelmed. Name one self-soothe strategy using a sense that you could use without anyone noticing.
Sample Answer: Touch. Rub the sleeve of my hoodie or use a fidget in my pocket.
You're playing a video game, but you're also worrying about homework and checking your phone every minute. Which WHAT skill could help? What would it look like?
Sample Answer: Participate. I'd focus only on the game for a little while instead of trying to do three things at once.
You're arguing with a parent and you know continuing to argue won't get you what you want. Which HOW skill could help? What would you do differently?
Sample Answer: Effectively. I'd stop arguing and ask calmly for what I need.
You're stuck thinking about an embarrassing moment from last week. Which ACCEPTS letter might help interrupt the thoughts?
Sample Answer: Thoughts. I could do a word search, count backwards, or play a trivia game.
You just got into a huge argument and feel like breaking something. Which TIPP skill would be most helpful and why?
Sample Answer: Intense Exercise because I have lots of angry energy that needs somewhere to go.
Build a self-soothe plan using three different senses for:
You're feeling anxious before an event.
Sample Answer: Listen to music, chew mint gum, and go for a short walk.
Give an example of Observe and Describe for this situation:
You got a lower grade than expected.
Sample Answer: Observe: My stomach dropped and I felt disappointed. Describe: I got a 72% on the test and I'm feeling frustrated.
A coach gives you feedback you don't like. Use Non-Judgmentally to respond to the situation.
Sample Answer: Instead of "Coach is being unfair," I could say, "Coach told me I need to improve my defense."
Pick three ACCEPTS skills for:
You had a horrible day at school and still have to get through soccer practice.
Sample Answer: Activities: Focus on practice. Contributing: Encourage a teammate. Thoughts: Focus on drills instead of replaying the day.
You're in school and don't have access to ice or cold water. Which TIPP skills could still work?
Sample Answer: Paced Breathing, Paired Muscle Relaxation, or taking a brisk walk.
You can't use your phone. What are three self-soothe activities using different senses?
Sample Answer: Look out the window, hold a stress ball, and drink hot tea.
You've got a big presentation in 10 minutes. Walk me through how you could use all three WHAT skills before presenting.
Sample Answer: Observe: Notice my racing heart and nervous thoughts. Describe: "I'm feeling anxious about presenting." Participate: Focus on giving the presentation instead of worrying about what might happen.
You've had a stressful day: you missed the bus, forgot your homework, & your friend is annoyed with you.
Choose one HOW skill and explain exactly how you'd use it throughout the day.
Sample Answer: Effectively. I'd focus on fixing what I can, like talking to my teacher and checking in with my friend, instead of spending all day thinking about how unfair everything is.
Create a full ACCEPTS plan for:
You are extremely upset but can't solve the problem until later tonight.
Sample Answer: Activities: Play basketball. Contributing: Help my little brother. Comparisons: Remember another tough day I got through. Thoughts: Watch a movie. Sensations: Hold ice or chew mint gum.
Create a TIPP plan for:
You just got bad news and your emotions jump from a 3 to a 10. Bonus if you explain why you picked each part.
Sample Answer: Splash cold water on my face, do 30 jumping jacks, take slow breaths for one minute, then tense and relax my muscles.
Create a personalized "Emergency Self-Soothe Menu" and explain when you'd use each one.
Vision
Hearing
Smell
Taste
Touch
Movement
Question: Create a personalized Emergency Self-Soothe Menu.
Sample Answer:
Vision: Pictures of my dog
Hearing: Favorite playlist
Smell: Vanilla lotion
Taste: Mint gum
Touch: Soft blanket
Movement: Walking outside