Distress Tolerance
Define Distress
Unpleasant feelings or emotions that become overwhelming
What does the "S" in STOP stand for?
Stop
What does the "I" in TIPP stand for?
Intense exercise
What does the "A" in ACCEPTS stand for?
Activities
Describe a way you can use your hearing to self-soothe
listen to music
sing your favorite song
play an instrument
Name 3 unpleasant feelings or emotions that could lead to distress
Sadness
Anxiety
Lonely
Anger
(use best judgment)
What does the "T" in STOP stand for? AND why is it helpful?
Take a step back
This allows us to collect ourselves and think before acting
What does the "T" in TIPP stand for?
Tip the Temperature
(Tip or Temperature acceptable)
What does the "S" in ACCEPTS stand for?
Sensations
Name the five senses you can use to self-soothe
vision
hearing
smell
taste
touch
True or False: Feeling distress a lot can lead to increased risk of heart disease, stroke, and cancer
True
What does the "O" in STOP stand for?
DOUBLE POINTS: Name 3 things we should observe
Observe
Bonus:
Your thoughts, feelings
What others are saying, doing, feeling
Where you are
What does one of the "P"s in TIPP stand for?
What does it mean?
Paced Breathing
Progressive muscle relaxation/Paired muscle relaxation
What does one of the "C"s in ACCEPTS stand for?
What is an example?
Contributing
Comparisons
Describe a way you can use your sense of smell to self-soothe
incense/candle
coffee
lemon
potpurri
bake
smell flowers
Describe a situation or a time where you have felt distressed
What does the "P" stand for?
Proceed mindfully
What does one of the "P"s in TIPP stand for?
What does it mean?
Paced Breathing
Progressive muscle relaxation/Paired muscle relaxation
Describe a situation when you would use the ACCEPTS skill and which part you would use
Describe a way you can use touch to self-soothe
hug someone, fuzzy blanket, long hot bath/shower, pet an animal, put on lotion
What do distress tolerance skills help us to do?
They help us to tolerate or reduce the feelings of distress/overwhelm
Describe a situation where you would use this skill and how it would help you
What is the purpose of the TIPP skill? What can it help?
to reduce feelings of overwhelm
to reduce the intensity of our emotions fast
What is the purpose of the ACCEPTS skill?
to distract yourself enough to avoid dangerous behaviors
Describe a way you can use your vision to self-soothe
look at pictures, flowers, nature, sunset, watch TV