Pause & Choose
You feel a surge of anger and want to react immediately. Which STOP step comes first, and what do you physically do?
Stop; freeze and don’t act
You splash cold water on your face and hold your breath. Which TIP skill is this and how do you do it correctly?
Temperature; cold face + breath hold
You distract yourself with a task to avoid distress. What skill category is this?
ACCEPTS
You say, “I don’t like this, but it is what it is.” What skill is this?
Radical acceptance
You notice a thought and label it as just a thought. What skill is this?
Mindfulness of thoughts
You pause and take a breath before responding. Which STOP step is this and why does it matter?
Take a step back; interrupts impulsive responding
You go for a fast walk or do jumping jacks when stressed. What skill is this?
TIIP (Intense exercise)
You light a candle and focus on the scent to calm down. What skill is this?
Self-soothing
You notice yourself resisting reality and choose to accept again. What skill?
Turning the mind
You relax your face with upturned lips and open your hands during distress. What skill?
Half-smiling and willing hands
You’re replaying a conflict in your head and getting more upset. Which STOP step helps you here, and how?
Observe; notice thoughts and emotions without reacting
You feel panicky, your heart is racing, and you can’t think clearly. What skill would reduce this fastest and how do you do it?
TIIP; cold water or paced breathing
You keep thinking about a painful situation and can’t stop. You decide to go help a friend instead. What skill are you using?
ACCEPTS (Contributing)
You keep thinking “this shouldn’t have happened” after a loss. What is the FIRST step you take toward acceptance?
Notice non-acceptance
You’re stuck trying to control a situation and keep saying “this has to change.” What state are you in and what skill helps shift it?
Willfulness → willingness
You pause, observe, and now must decide how to act. What guides this step and what question do you ask?
Proceed mindfully; “What will make this better or worse?”
You feel numb and shut down after bad news. Which skill would you use to increase activation and why?
(TIIP) Intense exercise; increases arousal
You’re overwhelmed but cannot solve the problem yet. You choose to fully focus on a simple activity like cooking. What skill are you using and why?
One thing in the moment; reduces overload
You accept something intellectually but keep emotionally resisting it. What skill helps you stay on the path?
Turning the mind repeatedly, noticing physical sensations
You have a repetitive negative thought and decide to sing it or say it in a cartoon voice. What skill are you using and why?
Mindfulness of thoughts; creates distance
Why does STOP reduce impulsive behavior from a behavioral perspective?
It creates space between stimulus and response, allowing prefrontal control over emotional reactivity
Why do body-based skills often need to come before cognitive ones in crisis?
Because high arousal limits cognitive processing; physiology must regulate first
When would distraction be ineffective or even problematic?
When used to avoid necessary long-term problem-solving or emotions
Why does acceptance reduce suffering even when pain remains?
It reduces resistance and secondary emotional distress
You’re in distress, resisting reality, tense in your body, and fused with your thoughts. What combination of skills would you use to shift out of this state?
Turning the mind + willingness + mindfulness of thoughts + body-based acceptance (half-smile/willing hands)