TIPP/STOP
What does the “T” in TIPP stand for, and what is the purpose of using it?
What is Temperature; to quickly lower physiological arousal?
What five senses can be used when practicing Self-Soothe?
What are sight, hearing, smell, taste, and touch?
What does the “A” in ACCEPTS stand for?
What are Activities?
What does Radical Acceptance ask us to accept?
What is reality as it is?
True or False: Mindfulness of Current Thoughts means trying to stop or get rid of unwanted thoughts.
What is False?
The goal is to notice thoughts as thoughts and allow them to come and go without getting caught up in them.
What is the STOP skill?
What is Stop, Take a Step Back, Observe, and Proceed Mindfully?
What makes Self-Soothe different from simply distracting yourself?
What is intentionally using your senses to create comfort and reduce distress?
Which ACCEPTS skill involves doing something helpful for another person?
What is Contributing?
True or False: Radical Acceptance means agreeing with or approving of something painful.
What is False?
What is the primary goal of Distress Tolerance?
What is to not make things worse?
What is the difference between Intense Exercise and Paired Muscle Relaxation?
What is Intense Exercise increases physical activity to reduce arousal, while Paired Muscle Relaxation intentionally tenses and releases muscles to reduce tension?
True or False: You have to use all five senses every time you practice Self-Soothe.
What is False?
Which ACCEPTS skill involves temporarily shifting your attention away from distress by focusing on something else?
What is Pushing Away?
What is the opposite of Willingness in DBT?
What is Willfulness?
What does “dialectical” mean in DBT?
What is holding two seemingly opposite ideas as true at the same time?
Why is it recommended that your exhale be longer than your inhale when using paced breathing?
What is to help activate the parasympathetic nervous system and calm the body?
Name at least four strategies included in the IMPROVE the Moment skill.
What are Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement?
What is the difference between using ACCEPTS and avoiding a problem?
What is ACCEPTS is meant to temporarily tolerate distress; avoidance is escaping something rather than eventually addressing it?
What is the difference between Willingness and Willfulness?
What is Willingness means doing what is effective and accepting reality; Willfulness means resisting, refusing, or fighting reality?
What is the purpose of using Half-Smile and Willing Hands in DBT?
To practice acceptance with your body by reducing tension and adopting a posture of willingness rather than resistance.
TIPP is primarily designed to change what part of your distress response?
What is your physiological arousal/body chemistry?
What is the main purpose of Self-Soothe and IMPROVE the moment during a distressing situation?
What is to help tolerate and get through distress without making things worse?
Name all seven ACCEPTS skills.
What are Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations?
Complete the DBT idea: “Radical acceptance is accepting reality ______.”
What is as it is, without trying to change what cannot be changed?
What is the key difference between distress tolerance and problem-solving?
Distress tolerance helps you survive and manage a situation you may not be able to change right now; problem-solving focuses on changing a situation that can be changed.