Wise Mind & STOP
This state is driven by intense feelings and urges
What is Emotional Mind?
Which TIPP skill works fastest to calm your body?
What is Temperature?
Self-soothe focuses on calming yourself using these
What are the five senses?
The “E” in IMPROVE stands for this
What is Encouragement?
Radical acceptance means accepting this
What is reality as it is?
This state focuses only on facts and logic
What is Reasonable Mind?
True or False: TIPP works by changing your thoughts
What is False?
Give one example of a “sound” self-soothe
Music, nature sounds, etc.
Saying “I can handle this” is which skill?
What is Encouragement?
True or False: Acceptance means you like the situation
What is False?
Name one thing you might notice during the “Observe” step
Thoughts, feelings, body sensations, urges
Scenario: You’re panicking before a presentation. Which TIPP skill can you do quietly?
Paced breathing or muscle relaxation
Scenario: You feel lonely at night. Name one self-soothe strategy
Blanket, music, tea, etc.
Scenario: You imagine being on a beach to calm down
What is Imagery?
Scenario: “This shouldn’t be happening!” → rewrite with acceptance
“I don’t like it, but it is happening”
You feel like yelling at someone. What is the FIRST STOP step?
What is Stop?
Why does intense exercise help during distress?
Burns adrenaline / releases energy
Why is self-soothe helpful at medium distress levels?
It calms emotions without needing intense intervention
Scenario: You focus only on doing your homework, nothing else
What is One thing at a time?
What happens when we fight reality?
Increased suffering
Your brain says “Send the angry text now.” What would Wise Mind say?
“Pause,” “This won’t help,” “Wait,” etc.
You’re at a distress level of 9. Why might self-soothe NOT be enough?
Because distress is too high; need body-based skills
Which sense is often the most powerful for quickly changing mood? (open-ended)
Any justified answer (smell, sound, etc.)
Why is “Vacation” helpful even if it’s short?
Gives your mind a break / reduces overwhelm
Scenario: You failed a test. Give a radical acceptance statement
Open-ended but realistic