Anything but this!
What does the “A” in ACCEPTS stand for?
Activities
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement
What does the “T” in TIPP stand for?
Temperature
What DBT question are we answering when we do Pros & Cons?
Is acting on this urge going to help or hurt me in the long run?”
True or False: Radical acceptance means approving of what happened.
False — acceptance ≠ approval
Give one example of a healthy distraction that fits under ACCEPTS.
listening to music, going for a walk, crosswords.
Which IMPROVE skill focuses on finding meaning during a painful situation?
Meaning
Which TIPP skill works fastest to reduce intense emotional arousal?
Temperature (cold water/ice)
What are the four boxes used in a Pros & Cons exercise?
Pros of acting on the urge
Cons of acting on the urge
Pros of not acting
Cons of not acting
What is the main goal of reality acceptance skills?
Reduce suffering by accepting reality as it is
Which ACCEPTS skill would be most helpful if you’re stuck replaying an embarrassing moment in your head?
Thoughts (counting, naming objects)
Activities (cleaning, walking, art)
Pushing Away (mentally putting the memory in a box for later)
Give an example of how someone could use Imagery to get through a panic spike.
Visualizing a calming place; imagining breathing out anxiety; seeing the panic wave rise and fall
Why does cold temperature help calm extreme emotions?
Cold activates the dive reflex, slowing heart rate and calming the nervous system
Why should Pros & Cons be completed before a crisis whenever possible?
Doing it ahead of time increases access during distress and reduces impulsive decision-making
How do Half Smile and Willing Hands affect emotions even if you don’t feel willing?
Changing facial expression and posture can influence emotions through body-mind feedback
Why is ACCEPTS considered a short-term coping strategy rather than a long-term solution?
ACCEPTS helps tolerate distress temporarily; it doesn’t solve the problem and isn’t meant to avoid emotions long-term
How is using IMPROVE different from distracting with ACCEPTS?
IMPROVE changes the experience of pain; ACCEPTS distracts away from the pain
Give a real-life example of using Intense Exercise safely during a moment of emotional overload.
Short bursts of movement like stairs, jumping jacks, wall push-ups — not unsafe or excessive exercise
How can Pros & Cons help reduce impulsive behaviors even if the urge doesn’t disappear?
It engages logic, creates distance from urges, and reminds the person of long-term goals even if the urge remains
Why does refusing to accept reality often increase emotional suffering?
Fighting reality adds anger, bitterness, and tension on top of pain
You are feeling overwhelmed and texting someone angrily might make things worse. Which two ACCEPTS skills could help you ride out the urge without avoiding the problem permanently?
Any two that delay impulsive action without harm (e.g., Activities + Sensations, Thoughts + Contributing). Key idea: reduce intensity so urges pass
You’re stuck in a situation you can’t immediately change (long argument, hospital visit, long wait). Which IMPROVE skills could be combined to reduce suffering even though the problem remains?
Any combination (e.g., Meaning + Encouragement, Relaxation + One Thing). Key: reducing suffering even when the situation can’t change
Why is TIPP most appropriate for emotions rated 8–10 instead of mild stress?
TIPP rapidly lowers intense physiological arousal; it’s unnecessary for low-level stress and best for 8–10 emotions
You feel like skipping school after a bad morning. Name one short-term pro and one long-term con of acting on that urge — and how Pros & Cons might shift your choice.
Example:
Pro: Avoids discomfort short-term
Con: Misses learning, consequences later
Pros & Cons helps shift toward values and long-term outcomes
Give an example of how using Radical Acceptance plus Half Smile could help during a situation you don’t like and can’t change.
Example: Accepting the situation can’t change + Half Smile to soften resistance, reducing emotional intensity over time