Acronyms
Stop, Take a Step Back, Observe, Proceed Mindfully
What is STOP
You are triggered and facing a crisis the next step is to _________.
What is use the STOP skill.
When you cannot keep painful events and emotions from coming your way, use __________.
What is Radical Acceptance.
Gather tension by tightening muscles, breathing and relaxing.
Vision, Hearing, Smell, Taste, Touch
What is your five senses.
This response can help regulate your emotions and slow down your heart rate.
What is the dive response.
Replace Willfulness with this.
What is Willingness.
What 5-4-3-2-1 grounding/ five senses.
Temperature, Intense Exercise, Paced Breathing, Paired muscle relaxation.
What is TIPP.
Doing volunteer work, playing a computer game, counting to 10 and taking a hot shower are all part of this skill.
What is Wise Mind ACCEPTS.
Half-Smiling and Wiling Hands allow us to do this.
What is accept reality with your body.
Breathe in for four, hold for four, breathe out for four, pause for four.
What is box breathing.
Imagery, Meaning, Prayer, Relaxing, One thing in the moment, Vacation, self-Encouragement.
What is IMPROVE.
Improve the moment by turning off your phone, getting a magazine and a snack, or going to the park. Take a ______________.
What is a vacation!
Observe, Make an inner commitment, do it again, develop a plan.
What is Turning the Mind.
Grab a bowl, fill with ice and water, submerge face for 30 seconds.
What TIP the Temperature.
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations.
What is Wise Mind ACCEPTS.
This skill helps before an overwhelming crisis urge hits and after.
What is Pros and Cons.
What is why accept reality.
Take several deep breaths, focus all attention to one body part, notice the sensations, and continue until you let go of your body altogether.
What is a body scan.