STOP
When is the BEST time to use the STOP skill?
a) When everything feels calm
b) When you’re feeling overwhelmed or upset
c) Only in therapy sessions
d) Before going to sleep
b) When you’re feeling overwhelmed or upset
Which TIPPS skill helps calm your body the fastest?
a) Watching TV
b) Changing your body temperature
c) Doing homework
d) Talking to a friend
b) Changing your body temperature
Which of these is a healthy distraction?
a) Deep breathing
b) Drawing or coloring
c) Taking a walk
d) All of the above
d) All of the above
What does “radical acceptance” mean?
a) Liking everything that happens
b) Ignoring the problem and then coming back to it later
c) Giving up on change
d) Accepting reality as it is in the moment
d) Accepting reality as it is in the moment
What does the “T” in STOP usually mean?
a) Talk it out
b) Think fast
c) Take a breath
d) Try again
c) Take a breath
What does the first “P” in TIPPS stand for?
a) Pause
b) Push-ups
c) Paced breathing
d) Positive thinking
c) Paced breathing
True or False: Healthy distractions are meant to help you calm down, not avoid problems forever.
True
Which phrase best matches radical acceptance?
a) “This shouldn’t be happening.”
b) “I hate this, but it is what it is right now.”
c) “I’ll never get over this.”
d) “Everything is fine.”
b) “I hate this, but it is what it is right now.”
When you “observe,” what are you paying attention to?
a) Only what others are doing
b) Your thoughts, feelings, and body sensations
c) Just your thoughts
d) What happened yesterday
b) Your thoughts, feelings, and body sensations
What does the second “P” in TIPPS stand for?
a) Progressive muscle relaxation
b) Planning
c) Positive self-talk
d) Problem solving
a) Progressive muscle relaxation
What is the purpose of making a pros and cons list?
To help you think before you act
To make the best decision
To plan ahead
Saying, “I don’t like this, but I can handle it.”
Choosing to not argue with someone when we know we can't change their opinion
Walking away instead of fighting
What does it mean to “proceed mindfully”?
Choose what to do on purpose
Think before you act
Which body system is TIPPS mainly helping to calm?
a) Digestive system
b) Nervous system
c) Immune system
d) Muscular system
b) Nervous system
Which choice best combines both skills?
a) Acting immediately when upset
b) Using a healthy distraction to calm down, then making a pros and cons list
c) Making a pros and cons list later, but doing the distraction now
d) Asking a friend to decide for you
b) Using a healthy distraction to calm down, then making a pros and cons list
What happens when we refuse to accept reality?
Suffering often increases
We make life harder for ourselves
What is the MAIN goal of using the STOP skill?
To calm your body and make a better choice
When should TIPPS skills be used instead of problem-solving?
a) When emotions are very high
b) When emotions are low
c) Only at school
d) Only when you are with someone else
a) When emotions are very high
Which situation is a pros and cons list MOST helpful for?
a) Choosing what to eat for lunch
b) Whether or not to use a fidget
c) Watching TV
d)Making a decision when emotions are strong
d)Making a decision when emotions are strong
What is the MAIN goal of radical acceptance?
To reduce suffering and increase coping
Make your life easier