TIPP or Treat🎃
Which situation is TIPP MOST appropriate for?
A. You’re mildly bored during class
B. You’re at a 9/10 emotionally and struggling to think clearly
C. You need to decide whether to end a friendship
D. You want to understand why something upset you
B. You’re at a 9/10 emotionally and struggling to think clearly
What is the primary purpose of STOP?
A. Eliminate distress
B. Prevent impulsive reactions and create space to respond intentionally
C. Avoid conflict
D. Change another person's behavior
B. Prevent impulsive reactions and create space to respond intentionally
Which ACCEPTS skill involves intentionally creating a different emotional experience?
A. Comparisons
B. Emotions
C. Sensations
D. Thoughts
B. Emotions
ou can't change the situation right now and you're becoming increasingly overwhelmed. Which DBT skill category is MOST relevant?
A. Distress tolerance
B. Problem-solving
C. Interpersonal effectiveness
D. Behavioral activation
A. Distress tolerance
What is the difference between an emotion and an urge?
A. There isn't one
B. An emotion is an internal experience, while an urge is an impulse toward an action
C. Urges always have to be acted on
D. Emotions are choices, while urges aren't
B. An emotion is an internal experience, while an urge is an impulse toward an action
Why can intense exercise be useful during high emotional arousal?
A. It solves the situation causing the emotion
B. It provides a healthy way to influence physiological arousal
C. It prevents the emotion from returning
D. It helps you determine whether your thoughts are accurate
B. It provides a healthy way to influence physiological arousal
During “Observe,” what are you trying to notice?
A. Only what the other person did wrong
B. Your thoughts, emotions, urges, body sensations, and what is happening around you
C. Whether you can leave the situation
D. How to convince the other person you're right
B. Your thoughts, emotions, urges, body sensations, and what is happening around you
Which is the BEST example of “Thoughts” in ACCEPTS?
A. Thinking repeatedly about why you're upset
B. Challenging whether your belief is rational
C. Focusing your attention on a mentally engaging task, such as a puzzle
D. Thinking positively about the situation
C. Focusing your attention on a mentally engaging task, such as a puzzle
You're at a 9/10. Your first instinct is to figure out exactly why you're feeling this way. What may be more effective FIRST?
A. Analyze every thought
B. Regulate your physiological arousal
C. Make an important decision
D. Confront whoever contributed to the emotion
B. Regulate your physiological arousal
You're angry and have the urge to send a mean text. Which statement is MOST accurate?
A. Having the urge means you secretly want to hurt the person
B. If the urge is strong enough, you'll eventually have to act on it
C. You can experience an urge without acting on it
D. The goal should be to make sure you never have that urge again
C. You can experience an urge without acting on it
Someone uses TIPP and decreases from a 9/10 to a 6/10. What would be the BEST next step?
A. Keep using TIPP until they feel nothing
B. Immediately confront the person involved
C. Reassess the situation and choose another appropriate coping or problem-solving skill
D. Assume TIPP didn't work because they're still upset
C. Reassess the situation and choose another appropriate coping or problem-solving skill
You receive a text saying, “We need to talk.” Your immediate thought is, “They're ending our friendship.” Which part of STOP would MOST directly involve noticing that interpretation without immediately acting on it?
A. Stop
B. Take a step back
C. Observe
D. Proceed mindfully
C. Observe
What is an important distinction between distraction and avoidance?
A. There is no difference
B. Distraction can be intentional and temporary, while avoidance may become a pattern of continually escaping something that needs attention
C. Avoidance is always healthier
D. Distraction means pretending the problem doesn't exist
B. Distraction can be intentional and temporary, while avoidance may become a pattern of continually escaping something that needs attention
our friend cancels plans. You're disappointed but only at a 3/10. Which response is probably LEAST necessary?
A. Acknowledge your disappointment
B. Decide whether you want to reschedule
C. Immediately use several crisis-survival strategies
D. Continue with another activity
C. Immediately use several crisis-survival strategies
Which response BEST demonstrates distress tolerance?
A. “I shouldn't feel this way.”
B. “I need this feeling to stop before I can handle it.”
C. “I don't like this feeling, but I can get through it without acting impulsively.”
D. “If I distract myself, I never have to deal with the problem.”
C. “I don't like this feeling, but I can get through it without acting impulsively.”
Which statement about TIPP is MOST accurate?
A. TIPP changes the situation causing distress
B. TIPP is primarily meant to challenge irrational thoughts
C. TIPP can help regulate the body enough to make other skills easier to use
D. TIPP should only be used for anxiety
C. TIPP can help regulate the body enough to make other skills easier to use
Which response BEST demonstrates “Proceed Mindfully”?
A. Doing whatever makes the emotion disappear fastest
B. Responding based on your goal rather than your immediate emotional urge
C. Waiting until someone else decides what to do
D. Avoiding the situation until you're no longer upset
B. Responding based on your goal rather than your immediate emotional urge
You are too emotionally overwhelmed to address a conflict effectively tonight, so you intentionally put it aside and decide to revisit it tomorrow. Which ACCEPTS strategy does this MOST closely represent?
A. Pushing Away
B. Comparisons
C. Contributing
D. Sensations
A. Pushing Away
You're furious with a parent and want to address something important. Which sequence is MOST effective?
A. Problem-solve → regulate → identify your goal
B. Regulate → identify your goal → communicate
C. Communicate → regulate → decide what you wanted
D. Avoid → distract → never return to the issue
B. Regulate → identify your goal → communicate
Why is recognizing early warning signs of distress useful?
A. It guarantees the emotion won't intensify
B. Skills are often easier to use before distress reaches crisis intensity
C. It allows you to avoid every trigger
D. It tells you whether your emotion is justified
B. Skills are often easier to use before distress reaches crisis intensity
A client says, “I tried paced breathing, but I was still upset afterward, so it didn't work.” What is the BEST response?
A. “You probably did it incorrectly.”
B. “The goal isn't necessarily to eliminate the emotion, but to make the intensity more manageable.”
C. “Paced breathing only works for anxiety.”
D. “You should use distraction instead.”
B. “The goal isn't necessarily to eliminate the emotion, but to make the intensity more manageable.”
Your friend posts something that you believe is about you. You're at an 8/10 and want to confront them immediately. Which sequence BEST reflects STOP?
A. Confront → observe their reaction → calm down afterward
B. Stop → create distance → notice your assumptions and urges → decide what response fits your goal
C. Distract → forget about it → never discuss it
D. Ask other friends what they think → confront the person → take a break
B. Stop → create distance → notice your assumptions and urges → decide what response fits your goal
Which use of ACCEPTS is LEAST consistent with the purpose of the skill?
A. Watching a movie until your distress decreases enough to think clearly
B. Doing a puzzle during an intense urge
C. Distracting yourself every time an important conversation comes up so you never have to address it
D. Listening to music while waiting for an emotion to become more manageable
C. Distracting yourself every time an important conversation comes up so you never have to address it
Which statement BEST captures the difference between distress tolerance and problem-solving?
A. Distress tolerance fixes problems while problem-solving regulates emotions
B. Distress tolerance helps you survive difficult moments without worsening them, while problem-solving focuses on changing situations that can be changed
C. They're different names for the same process
D. Distress tolerance should always replace problem-solving
B. Distress tolerance helps you survive difficult moments without worsening them, while problem-solving focuses on changing situations that can be changed
You're at a 9/10 and have a strong urge to do something you'll probably regret. Which plan BEST reflects DBT distress tolerance?
A. Decide whether the urge is reasonable and then act
B. Use TIPP → use STOP → ride out/distract from the urge → reassess once your intensity decreases
C. Immediately discuss the issue with the person involved
D. Suppress the emotion until you stop thinking about it
B. Use TIPP → use STOP → ride out/distract from the urge → reassess once your intensity decreases