STOP
What skill includes noticing thoughts, feelings, or body signals without judgement?
Observe
Temperature
Which skill uses cold water to calm the body fast?
Activities
Which skill means to keep busy with chores, hobbies, or games?
Visualizing a relaxing/safe place
Imagery
What sense are you using if you hold a smooth stone in your hand?
Touch
What does STOP help you prevent when emotions are high?
Making the situation worse by acting on impulse.
Name one quick exercise for the I (Intense exercise).
Jumping jacks, pushups/sit-ups
What's one safe way to use "sensations" for distraction?
Hold an ice cube, take a cool shower, or chew gum.
True or False: The “P” in IMPROVE stands for Patience.
False
Give one free Self-Soothe idea for vision.
Why is "observe" important before acting?
You notice urges and body signals so you can proceed mindfully.
What's one way to practice paced breathing?
4-7-8 Breathing or Square breathing
Which skill involves volunteering, sending a kind text, or doing a good deed?
Contributing
Doing something simple and refreshing, like a walk, nap, or funny video, is which step?
Vacation
Using essential oils, scented candles, or fresh coffee grounds are an example of:
Smell
Give one way you can "Take a step back" without leaving the room.
Take a slow breath, count to 10, or shift attention to something neutral.
What do the two P's stand for?
Paced breathing and Paired muscle relaxation
What's an example of "thoughts" you can use to distract yourself?
Count backwards by 7s, say the alphabet, recall song lyrics, read a book
Give one real-life example of "one thing in the moment."
Focusing only on brushing your teeth, eating mindfully, folding laundry, washing dishes
You need comfort. What’s something you could touch or hold to help you feel calm?
Petting an animal, curling up in a blanket, hugging a loved one
What DBT skill is commonly combined with STOP?
Pros and Cons
Give one way to use TIPP skills in public.
Paced breathing, clenching/releasing fist, or walking briskly.
Does "pushing away" work short-term or long-term?
Short-term
Which two IMPROVE skills could you use before a job interview?
Relaxation- deep breathing, and Encouragement- "I can handle this"
Why is Self-Soothe not the same as avoiding problems?
To calm down now so you can deal with problems later.