💭 CATEGORY 1: S.T.O.P. Skill
What does the “S” in S.T.O.P. stand for?
Stop – pause and don’t react right away.
What does T.I.P.P. stand for?
Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation.
What does A.C.C.E.P.T.S. stand for?
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations.
What are the five senses used in Self-Soothe?
Sight, Sound, Smell, Taste, Touch.
What does I.M.P.R.O.V.E. stand for?
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement.
What does it mean to “Take a step back”?
Step away physically or mentally to cool down.
What happens when you lower your body’s temperature?
It slows your heart rate and calms your nervous system.
Which skill focuses on helping others?
Contributing.
Give an example of something calming you can see.
Nature, colors, or a candle flame.
What is “Imagery”?
Visualizing a peaceful or safe place in your mind.
Why is “Observe” important?
It helps you notice emotions, thoughts, and surroundings before reacting.
What’s an example of intense exercise?
Jumping jacks, running, or push-ups.
What does “Pushing Away” mean?
Temporarily setting aside the situation to calm down.
What does Radical Acceptance mean?
Accepting reality as it is without fighting it.
What is “Vacation”?
Taking a short break from stress (like a few quiet minutes).
What does “Proceed mindfully” mean?
Move forward using your Wise Mind.
What does “Paced Breathing” help with?
Balances oxygen levels and reduces stress.
Which letter stands for changing your emotions?
E – Emotions.
How can Radical Acceptance reduce suffering?
It helps let go of anger or denial and move forward.
Which I.M.P.R.O.V.E. skill uses positive self-talk?
Encouragement.
Give an example of using S.T.O.P. in real life.
Any calm, thought-out reaction instead of acting impulsively.
Name all four T.I.P.P. steps and when to use them.
In moments of extreme distress or emotional overload.
Give one example of using an A.C.C.E.P.T.S. skill at ACE.
Any distraction or coping skill (ex: cleaning, talking, music, drawing).
What’s an example of practicing Radical Acceptance?
“I can’t change this, but I can control how I respond.”
Explain how you can use I.M.P.R.O.V.E. when you’re upset.
By choosing any step to calm and refocus yourself before reacting.