TIPP/5 Senses
In DBT, what does the acronym TIPP stand for?
Temperature, Intense Exercise, Paced Breathing, Progressive Relaxation
What does the “A” in ACCEPTS stand for?
Activities
What does the “P” in STOP mean?
Proceed Calmly
What does Radical Acceptance mean?
A) Distracting ourselves from the problem
B) Accepting things you cannot change
C) Talking about your feelings
D) Accepting someone else's decision
B) Accepting things you cannot change
Why does splashing your face with cold water help when you feel really upset?
A) It makes you laugh
B) It helps your body calm down quickly
C) It makes you stronger
D) It wakes you up
B) It helps your body calm down quickly
Why is it helpful to list pros and cons before making a decision?
A) It helps you distract yourself from your feelings
B) It helps you see both sides and make a smart choice
C) It makes decisions faster
D) It tells you what your friends want
B) It helps you see both sides and make a smart choice
What should you do during the “Observe” step of STOP?
Notice your feelings, body, and thoughts
Which sentence shows Radical Acceptance?
A) “I hate that it’s raining! I’m never going outside.”
B) “It’s raining today. I can’t change that, so I’ll play indoors.”
C) “I don’t like my homework, so I’ll do it tomorrow”
D) “Nothing bad ever happens to me.”
B) “It’s raining today. I can’t change that, so I’ll play indoors.”
Which is an example of using your sense of touch to calm down?
A) Listening to music
B) Smelling flowers
C) Eating candy
D) Hugging a stuffed animal or wrapping in a blanket
D) Hugging a stuffed animal or wrapping in a blanket
Which part of ACCEPTS helps you manage emotions by giving your attention to something else, like imagining a fun place or memory?
Thoughts
Which IMPROVE step is about imagining a safe or happy place?
A) Vacation
B) Imagery
C) Encouragement
D) One thing in the moment
B) Imagery
What does “Willful” mean?
Fighting reality, insisting things go your way, or not accepting your situation
When you tense your muscles and then relax them (Progressive Muscle Relaxation), what’s the right way?
A) Tense, hold a few seconds, then slowly relax
B) Tense and immediately relax
C) Stretch only
D) Shake your muscles
A) Tense, hold a few seconds, then slowly relax
If someone is feeling very sad, which ACCEPTS skill could they use by doing chores, helping a friend, or giving to someone else?
Contributing
Which IMPROVE step helps you focus on one task to distract yourself?
C) One thing in the moment
Why is it better to be “Willing” instead of “Willful”? Choose the best answer.
A) It makes people like being around you more
B) It lets you get what you want
C) It stops problems from happening
D) It makes life easier because you focus on what you can do
D) It makes life easier because you focus on what you can do
Why is the 5 Senses skill helpful when you feel upset?
A) It makes your feelings more numb
B) It forces you to be happy
C) It distracts you from negative thoughts
D) It makes you stop thinking
C) It distracts you from negative thoughts
If a child wants to eat candy right before dinner, what might be a “pro” and a “con” they could list?
A) Pro: Tastes sweet; Con: Will ruin appetite
B) Pro: Healthy; Con: Tastes bad
C) Pro: Saves money; Con: Makes them full
D) Pro: Makes them sleep; Con: Makes them happy
A) Pro: Tastes sweet; Con: Will ruin appetite
How could you use “Vacation” in IMPROVE when you’re feeling upset?
A) Take a break from the problem or situation
B) Go on a trip around the world
C) Sleep for a whole day
D) Ask someone else to solve it
A) Take a break from the problem or situation
Which phrase best sums up Radical Acceptance?
A) “I can change things!”
B) “It is what it is.”
C) “No one listens to me.”
D) “I will try again.”
B) “It is what it is.”