TIPP Skills
What does the “T” in TIPP stand for, and what’s an example?
Answer: Temperature — like putting ice on your wrists.
What does the “A” in ACCEPTS stand for?
Activities — like listening to music or cleaning.
What sense would lighting a candle or smelling lotion use?
Smell
What does radical acceptance mean?
Accepting reality as it is, even if you don’t like it.
What does it mean to “ride the wave”?
Let emotions come and go without acting on them.
This TIPP skill involves raising your heart rate to calm your body.
What is intense exercise?
What’s an example of “Contributing”?
Helping a friend, volunteering, doing something nice for someone else.
What’s an example of soothing with your sense of touch?
Soft blanket, holding ice, squeezing a stress ball.
True or False: Radical acceptance means you approve of what happened.
False — it just means you accept that it happened.)
What usually happens when we try to fight or avoid feelings?
They get worse or last longer
This skill uses controlled breathing to lower anxiety.
What is paced breathing?
What does the “T” in ACCEPTS stand for?
(Thoughts — focusing your mind on something else like a puzzle or counting
What sense can music help you soothe?
Hearing
What’s a phrase you can say to practice radical acceptance?
“It is what it is.” “This is happening and I can’t change it right now.”
What kind of feelings do people often want to avoid?
Fear, anger, sadness.
Why do TIPP skills work quickly during emotional distress?
They help change your body’s physical response.
What’s the point of using ACCEPTS skills?
To distract your mind until the distress passes
Why is self-soothing different from avoiding a problem
It helps calm you without ignoring your feelings.
Why is radical acceptance helpful during distress?
It lowers suffering and helps you move forward.
What’s one thing you can do to help yourself “ride out” an intense emotion?
Breathe, distract, self-soothe, etc.)