ACCEPTS
This skill uses distractions like watching a movie or reading to shift your attention away from distress.
What is Activities
Imagining a peaceful place or comforting situation helps reduce distress using this skill.
What is Imagery?
TIPP skills are most helpful for managing what?
what are extreme/intense emotions
Listening to music or nature sounds soothes this sense.
What is Hearing?
When having an crisis urge, I can either act on it or resist it, one way I can avoid acting impulsively is making a list highlighting what?
What is Pros and Cons
Thinking of people who have it worse or a time when you were feeling worse is using this ACCEPTS skill.
What is Comparison?
Using encouraging self-talk like “I can get through this” is an example of this IMPROVE skill.
What is Encouragement (Self)?
The “T” in TIPP stands for this way to quickly calm down your body.
What is Temperature?
Burning a favorite candle or smelling lavender targets this sense.
What is Smell?
This skill helps you tolerate distress without making the situation worse.
What is Radical Acceptance?
This ACCEPTS skill involves shifting your attention to someone else's needs or doing something kind.
What is Contributing?
This skill involves temporarily praying or connecting with your values for strength.
What is Prayer?
This skill involves tensing and releasing muscle groups.
What is Progressive muscle relaxation or Intense Exercise?
Taking a warm bath or using a weighted blanket engages this sense.
What is Touch?
“It is what it is” reflects this powerful mindset shift.
What is Acceptance?
Focusing your thoughts on something else—like repeating song lyrics in your mind—uses this distraction technique.
What is Thoughts?
Making lemons out of lemonade e.g., “Going through this hard time is making me feel closer to friends" uses this strategy.
What is Meaning?
The first P in TIPP stand for what?
What is “P” (Paced Breathing)
Looking at photos, art, or something beautiful targets this sensory domain.
What is Sight?
These skills are used when you can’t solve the problem right now and need to survive the moment.
What are Distress Tolerance skills?
Purposefully changing your body temperature or engaging your senses (e.g., take warm/cold shower) helps with this ACCEPTS component.
What is Sensations?
Relaxing your body with breathing, stretching, or releasing tension is this part of IMPROVE.
What is Relaxation?
The second “P” in TIPP stands for this strategy used to slow the heart rate.
What is Paired Muscle Relaxation or Paced Muscle Relaxation?
Drinking hot tea or eating a favorite food uses this self-soothing sense.
What is Taste?
DBT teaches that this is the first thing to do when emotions are overwhelming and you feel unsafe.
What is Use TIPP?