Crisis Survival Skills
What does TIPP stand for?
What is- Tip the temperature, Intense exercise, Paced breathing, Progressive muscle relaxation
Name one of the six senses that can be used for self-soothing.
Sight, Sound, Smell, Taste, Touch, Movement
What is the first step of Radical Acceptance?
Noticing that you are resisting/rejecting reality.
What does the "A" in ACCEPTS stand for?
Activities – engaging in something else to shift focus
Myth or Fact: Distress tolerance skills are only for people with mental health disorders.
Myth – Everyone experiences distress and can benefit from these skills!
Name 1 skill from the stop acronym
Stop, Take a step back, Observe, Proceed mindfully
What is one way you can use your sense of touch to self-soothe?
Taking a warm bath, wrapping up in a blanket, petting an animal, etc.
Name a phrase you can tell yourself to practice Radical Acceptance.
“It is what it is,” “This is the way it has to be,” etc.
Name one emotion that can be used in the "E" of ACCEPTS (opposite emotions)
Watching a funny video to counter sadness, listening to exciting music to counter boredom, etc.
Myth or Fact: TIPP skills work immediately to change body sensations.
Fact – They create a physiological shift in the body to calm distress
Accepting reality as it is, even if you don’t like it (Acceptance does NOT mean you have to like it!)
How does paced breathing help in distress tolerance?
Activates the parasympathetic nervous system, reduces anxiety
What is the difference between pain and suffering in DBT?
Pain is inevitable; suffering is pain plus non-acceptance
What is one example of how contributing to others can help with distress?
Helping others can boost mood, create connection, and shift focus away from distress
Myth or Fact: You should only use distress tolerance skills when you’re extremely upset.
Myth – You can use them anytime to prevent emotions from escalating
True or False: Distracting yourself is a form of avoidance and should never be used.
False – Distraction is a distress tolerance skill for crisis survival
What is one benefit of using progressive muscle relaxation?
Releases tension, improves body awareness, reduces stress
What is Turning the Mind?
A DBT skill that helps shift toward acceptance when you notice yourself resisting
True or False: Watching TV for distraction is always avoidance
False – It can be helpful in short-term distress situations when used intentionally
Myth or Fact: Radical Acceptance means agreeing with everything that happens.
Myth – You don’t have to like something to accept that it is reality
What is the purpose of ACCEPTS?
To provide different types of distraction for getting through a crisis without making things worse
How does using cold temperatures help with distress tolerance?
It triggers the dive reflex, slowing heart rate and calming the nervous system
True or False: Willingness means giving up and doing nothing
False – Willingness is about doing what is effective rather than staying stuck in resistance
Name one situation where distraction would NOT be a helpful distress tolerance skill.
When avoiding necessary problem-solving, when emotions need to be processed, etc.
Myth or Fact: Practicing distress tolerance means you don’t have to deal with problems.
Myth – It helps you get through crises so you can address problems effectively later