STOP Skills
The S skill in STOP stands for...
A: Stand
B: Stop
C: Sit
D: Stay
B: STOP (Freeze! Don't do anything! Don't let emotions take control!)
A DBT skill to help distract you in a crisis situation:
A: Reading
B: ACCEPTS
C: Mindfulness
D: Deep breaths
B: ACCEPTS
A skill used with our 5 senses to help comfort us:
A: Smelling
B: Eating
C: Breathing
D: Self-Sooth Skills
D: Self-sooth with the six senses!
The skill of accepting things you can't change:
A: Moving on
B: Radical Acceptance
C: Letting go
D: Resisting
B: Radical Acceptance (accepting things you can't change)
The T skill in STOP stands for...
A: Take a breath
B: Talk it out
C: Take a step back
D: Turn around
C: Take a step back (Take a break!)
A skill you use when your emotions are at a 5 or higher:
A: TIPP
B: Running
C: Crying
D: Eating
A: TIPP (temperature, intense exercise, paced breathing, paired muscle relaxation)
What is the I in the IMPROVE skills?
A: Imagination
B: Imagery
C: Inhale
D: Inhibition
B: Imagery (imaging relaxing scenes of calming and safe places)
Refusing to tolerate a situation or giving up:
A: Willingness
B: Willfulness
B: Willfulness
The O skill in STOP stands for...
A: Observe
B: Orient yourself
C: Outlook
D: Outstanding
A: Observe (Notice what's going on inside and outside of you)
When you put cold water on your face you are decreasing your body...
A: Energy
B: Anger
C: Temperature
D: Excitement
C: Temperature!
IMPROVE skill that includes deep breathing, muscle relaxation, and yoga:
A: Relaxation
B: Prayer
C: Encouragement
D: Vacation
A: Relaxation!
Allowing the world to be what it is and participating in it fully:
A: Willfulness
B: Willingness
B: Willingness
The P in STOP skill stands for...
A: Play
B: Perspective taking
C: Pause
D: Proceed Mindfully
D: Proceed Mindfully (Act with awareness)
ACCEPTS skill that tells you to do something to distract yourself:
A: Activities
B: Emotions
C: Sensations
D: Thoughts
A: Activities!
IMPROVE skill for finding a purpose to understand your situation:
A: Reflect
B: Listen
C: Understand
D: Meaning
D: Meaning (find or create some purpose)
DBT skill used to make one decision instead of another:
A: Resisting
B: Deciding
C: Reflecting
D: Turning the mind
D: Turning the mind!
A skill you use to weight the positives and negatives of a behavior:
A: Mindfulness
B: Pro/Con list
C: STOP
D: TIPP
B: Pro/Con list!
ACCEPTS skill that tells you to refocus your attention from yourself to what you can do for others:
A: Comparisons
B: Pushing away
C: Contributing
D: Caring
C: Contributing!
A DBT skill you use to replace negative events or emotions with more positive ones:
A: STOP
B: ACCEPTS
C: IMPROVE
D: TIPP
C: IMPROVE!
Factors that get in the way of acceptance
A: Beliefs and emotions
B: Thoughts
C: Anger
D: Wishful thinking
A: Beliefs and emotions!