STOP and TIPP
STOP is most useful when which “mind” has taken over?
Emotion Mind
Which of the following is a myth about emotions?
Emotions help us make decisions
Emotions can be controlled with practice
Emotions are either “good” or “bad”
C — Emotions aren’t inherently good or bad; they’re signals that help us understand our needs.
What does the “A” in ACCEPTS stand for?
Awareness
Activities
Acceptance
Avoidance
B. - Activities
“Listening to calming music and slowing your breathing” best fits which IMPROVE skill?
Relaxation
True or False: The PLEASE skill is designed to reduce emotional vulnerability by addressing basic physical needs.
True
Does STOP aim to eliminate emotion?
No—its goal is to pause impulsive action, not erase emotion
Which statement reflects a common misconception about anger?
Anger can motivate positive change
Anger always leads to aggression
Anger is a normal human emotion
B — Anger doesn’t automatically cause aggression; how it’s managed matters.
Which part of ACCEPTS encourages shifting your attention by focusing on something mentally absorbing?
Thoughts
Emotions
Pushing Away
Activities
A) Thoughts
What does the “I” in IMPROVE stand for?
Intention
Imagery
Insight
Independence
B - Imagery
True or False: Exercise in the PLEASE skill must be intense to be effective.
False
What does the first “P” in TIPP stand for?
(Intense) Physical Activity
True or False: You can feel only one emotion at a time.
False — People often experience mixed emotions simultaneously.
Which ACCEPTS skill is about temporarily setting aside a distressing situation?
Pushing Away
Comparisons
Sensations
Activities
A) Pushing Away
Vacation in IMPROVE must involve physically traveling somewhere.
False — It can be a brief mental or environmental break.
In the PLEASE skill, what does the “P” stand for?
Practice mindfulness
Physical illness
Positive thinking
Personal goals
B - (Treat) Physical Illness
Which temperature‑based method is commonly used to quickly activate the body’s dive reflex?
Applying cold water or an ice pack to the face.
True or False: Ignoring emotions makes them go away.
False — Suppressed emotions often intensify or resurface later.
The ACCEPTS skill that involves doing something kind or helpful for another person is called __________.
Contributing
How does “Meaning” help during distress?
By reframing the situation to connect it with values, purpose, or long‑term goals.
Name one way sleep habits can affect emotional regulation.
Poor sleep can lead to more dysregulation, you can feel more irritable, etc.
True or False: Paced breathing should be fast to match emotional intensity.
False — it should be slow and controlled.
True or False: Emotions happen instantly without any thought.
False — Emotions are shaped by interpretations, memories, and context.
The ACCEPTS skill that uses physical experiences (like cold water or a strong smell) to redirect attention is __________.
Sensations
What type of inner dialogue is encouraged in the “Encouragement” step?
Supportive, compassionate, and motivating self‑talk.
The “A” in PLEASE reminds you to avoid which of the following?
Overworking
Mood‑altering substances
Loud environments
Social media
B - Mood-altering substances