TIPP Skills
This TIPP skill uses ice water on your face to trigger the body's dive reflex.
What is Temperature (Tip the Temperature)?
This first letter of STOP means to freeze and not act on the urge yet.
What is Stop?
This self-soothe sense could be engaged by lighting a scented candle.
What is Smell?
Radical acceptance means accepting reality exactly as it is, not as this.
What is "as we wish it were"?
This TIPP skill asks you to make your exhale longer than your inhale — for example, in for 4, out for 7.
What is Paced Breathing?
This is the best moment to use STOP: right after this happens, before you act.
What is noticing an urge to act on impulse?
This self-soothe sense could be engaged by playing calming music or nature sounds.
What is Hearing?
This is NOT what radical acceptance means, even though people often confuse the two: liking or agreeing with what happened.
What is approval?
This TIPP skill has you sprint, jump, or do burpees for 10-15 minutes to burn off adrenaline.
What is Intense Exercise?
This second STOP step means creating distance — physically or mentally — before responding.
What is Take a Step Back?
This self-soothe sense could be engaged by looking at photos of loved ones or a beautiful view.
What is Sight?
This radical acceptance practice pairs a slightly upturned mouth with an accepting stance.
What is the Half-Smile?
This TIPP skill involves tensing a muscle group for 5 seconds, then releasing it completely.
What is Paired Muscle Relaxation (Progressive Muscle Relaxation)?
This final STOP step means acting with awareness, guided by your goals and values.
What is Proceed Mindfully?
This self-soothe sense could be engaged by slowly savoring a cup of tea or a favorite food.
What is Taste?
This radical acceptance posture involves open, upward-facing palms instead of clenched fists.
What are Willing Hands?
TIPP works quickly because it directly changes this system in the body, linked to fight, flight, or freeze.
What is the (sympathetic/parasympathetic) nervous system?
This third STOP step means noticing your thoughts, feelings, and surroundings without judgment.
What is Observe?
This self-soothe sense could be engaged by wrapping up in a soft blanket or taking a warm bath.
What is Touch?
According to DBT, Pain plus Non-Acceptance equals this.
What is Suffering?