TIPP or Treat🎃
When is TIPP most appropriate?
A. When planning ahead
B. During intense distress
C. During mild boredom
D. When solving conflict
B. During intense distress
What is the main purpose of STOP?
A. Avoid uncomfortable situations
B. Prevent impulsive reactions
C. Eliminate difficult emotions
D. Resolve interpersonal conflict
B. Prevent impulsive reactions
Which ACCEPTS skill involves intentionally creating a different emotional experience?
A. Emotions
B. Comparisons
C. Sensations
D. Thoughts
A. Emotions
You 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. An emotion is an internal experience, while an urge is an impulse toward an action
B. There isn't one
C. Urges always have to be acted on
D. Emotions are choices, while urges aren't
A. An emotion is an internal experience, while an urge is an impulse toward an action
What is the purpose of intense exercise in TIPP?
A. To release physical energy
B. To identify your emotion
C. To solve the problem
D. To challenge your thoughts
A. To release physical energy
“Take a Step Back” encourages you to:
A. Create temporary space
B. Leave the situation permanently
C. Explain your feelings immediately
D. Determine who is responsible
A. Create temporary space
Which is the best example of “Thoughts”?
A. Completing a challenging puzzle
B. Thinking about your feelings
C. Challenging a negative belief
D. Talking through the problem
A. Completing a challenging 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. Make an important decision
C. Regulate your physiological arousal
D. Confront whoever contributed to the emotion
C. 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
TIPP lowers your distress from 9/10 to 6/10. What should you do next?
A. Stop using all skills
B. Confront the situation
C. Reassess what you need
D. Ignore the remaining distress
C. Reassess what you need
During “Observe,” you should notice:
A. Who caused the problem
B. What others should change
C. Thoughts, feelings, and urges
D. Possible solutions and outcomes
C. Thoughts, feelings, and urges
Which ACCEPTS skill involves helping another person?
A. Activities
B. Comparisons
C. Contributing
D. Sensations
C. Contributing
Your 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. “If I distract myself, I never have to deal with the problem.”
D. “I don't like this feeling, but I can get through it without acting impulsively.”
D. “I don't like this feeling, but I can get through it without acting impulsively.”
Which statement about TIPP is most accurate?
A. It helps regulate your body
B. It helps solve the problem
C. It helps change other people
D. It helps avoid the trigger
A. It helps regulate your body
Which best demonstrates “Proceed Mindfully”?
A. Follow your strongest emotion
B. Respond according to your goals
C. Avoid making any decision
D. Wait for someone else's advice
B. Respond according to your goals
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. Sensations
B. Comparisons
C. Contributing
D. Pushing Away
D. Pushing Away
You're furious with a parent and want to address something important. Which sequence is MOST effective?
A. Regulate → identify your goal → communicate
B. Problem-solve → regulate → identify your goal
C. Communicate → regulate → decide what you wanted
D. Avoid → distract → never return to the issue
A. Regulate → identify your goal → communicate
Why would you want to identify early warning signs of distress?
A. To prevent all distress
B. To use skills earlier
C. To determine who's responsible
D. To eliminate future triggers
B. To use skills earlier
You use paced breathing but still feel upset. What does this most likely mean?
A. The skill did not work
B. You chose the wrong skill
C. More practice may help
D. Distress can remain afterward
D. Distress can remain afterward
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 should always replace problem-solving
C. They're different names for the same process
D. Distress tolerance helps you survive difficult moments without worsening them, while problem-solving focuses on changing situations that can be changed
D. 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