HALT Skills
In DBT, the “H” in HALT reminds you to check whether unmet physical needs might be affecting your emotions.
Hungry
Which step of STOP reminds you not to act on impulses or emotions right away?
Stop
Which TIPP skill uses cold water or ice to quickly calm intense emotions?
Tip the Temperature
Cleaning a room, playing a game, going for a walk, and reading a book are examples of which ACCEPTS Skill?
Activities
What IMPROVE skill uses words or phrases to support and encourage yourself during distress?
Encouragement
This HALT state relates to our emotional state, and can make small problems feel much bigger and harder to cope with.
Angry
Which STOP step involves noticing your thoughts, feelings, and what’s happening around you?
Observe
Which TIPP skill focuses on slowing down your breathing to calm your body?
Paced Breathing
Which ACCEPTS Skill uses imagery to imagine putting negative feelings in a box and putting the box away?
Pushing Away
Which IMPROVE skill involves finding purpose in a difficult situation?
Meaning
DBT encourages rest and sleep to reduce this HALT factor that weakens emotional regulation.
Tired
The “T” in STOP encourages you to do this before reacting.
Take a Step Back
Which TIPP skill uses short bursts of physical movement to help reduce intense emotions?
Intense Exercise
Helping a friend, volunteering, or donating things to others are part of which ACCEPTS skill?
Contributions
Which IMPROVE skill reminds you to stay mindful and focus on only one thing at a time?
One Thing in the Moment
Feeling disconnected from others is the “L” in HALT and can increase urges to act impulsively.
Lonely
The final step of STOP asks you to do this in a way that helps you reach your goals.
Proceed Mindfully
What is the second “P” in TIPP used to relax the body by tensing and releasing muscles?
Paired Muscle Relaxation
Which ACCEPTS Skill suggests that if you are feeling sad you should watch a happy movie?
Emotions
The “P” in IMPROVE encourages focusing on something greater than yourself. What is it?
Prayer
Distress tolerance teaches us that we should use out HALT skills before we...
make decisions
We use our STOP Skills to help us _______ instead of __________.
Respond instead of React
We should access our TIPP skills when we are in...
extreme distress
What ACCEPTS skill involves filling your mind with neutral thoughts, puzzles, or counting?
Thoughts
This IMPROVE Skill suggests that you take a break and allow yourself to rest when you need it.
Vacation