Distress Tolerance
STOP
TIPP
ACCEPTS
Self-Soothe
100

Define Distress

Unpleasant feelings or emotions that become overwhelming 

100

What does the "S" in STOP stand for?

Stop

100

What does the "I" in TIPP stand for?

Intense exercise 

100

What does the "A" in ACCEPTS stand for?

Activities

100

Describe a way you can use your hearing to self-soothe

listen to music

sing your favorite song

play an instrument 

200

Name 3 unpleasant feelings or emotions that could lead to distress

Sadness

Anxiety

Lonely

Anger

(use best judgment)

200

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

200

What does the "T" in TIPP stand for?

Tip the Temperature 


(Tip or Temperature acceptable)

200

What does the "S" in ACCEPTS stand for?

Sensations

200

Name the five senses you can use to self-soothe

vision

hearing

smell

taste

touch

300

True or False: Feeling distress a lot can lead to increased risk of heart disease, stroke, and cancer

True

300

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

300

What does one of the "P"s in TIPP stand for?

What does it mean?

Paced Breathing

Progressive muscle relaxation/Paired muscle relaxation

300

What does one of the "C"s in ACCEPTS stand for?

What is an example?

Contributing

Comparisons

300

Describe a way you can use your sense of smell to self-soothe

incense/candle

coffee

lemon 

potpurri

bake 

smell flowers

400

Describe a situation or a time where you have felt distressed 

400

What does the "P" stand for?

Proceed mindfully

400

What does one of the "P"s in TIPP stand for?

What does it mean?

Paced Breathing

Progressive muscle relaxation/Paired muscle relaxation

400

Describe a situation when you would use the ACCEPTS skill and which part you would use

400

Describe a way you can use touch to self-soothe

hug someone, fuzzy blanket, long hot bath/shower, pet an animal, put on lotion

500

What do distress tolerance skills help us to do?

They help us to tolerate or reduce the feelings of distress/overwhelm

500

Describe a situation where you would use this skill and how it would help you

500

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

500

What is the purpose of the ACCEPTS skill?

to distract yourself enough to avoid dangerous behaviors

500

Describe a way you can use your vision to self-soothe

look at pictures, flowers, nature, sunset, watch TV

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