Crisis Survival Skills
What is the goal of distress tolerance skills?
Answer: To survive a crisis without making the situation worse.
What does the "T" in TIPP stand for?
Answer: Temperature.
Watching a funny movie is an example of which ACCEPTS skill?
Answer: Activities.
How many senses are used in self-soothing?
Answer: Five.
True or False: Radical Acceptance means you approve of what happened.
Answer: False.
Which mind is driven primarily by feelings?
Answer: Emotion Mind.
You just had a major argument with someone important to you. Your emotions are at a 9/10, and you want to send a hurtful text immediately. Name two distress tolerance skills and explain how they could help.
Answer:
Any combination of TIPP, ACCEPTS, Self-Soothe, Radical Acceptance, Pros & Cons, or Wise Mind with a reasonable explanation.
True or False: Distress tolerance skills solve all your problems.
Answer: False. They help you get through difficult moments safely.
How can changing your body temperature help?
Answer: It can quickly lower emotional intensity by activating the dive reflex.
What does the "C" stand for?
Answer: Contributing.
Name one self-soothing activity using touch.
Answer: Soft blanket, petting an animal, holding a stress ball, etc.
What does Radical Acceptance mean?
Answer: Fully accepting reality as it is, even if you don't like it.
Which mind balances facts and feelings?
Answer: Wise Mind.
Name one crisis survival skill.
Answer: TIPP, Self-Soothe, ACCEPTS, Pros & Cons, Radical Acceptance, etc.
What does the first "P" in TIPP stand for?
Answer: Paced Breathing.
What does the second "C" stand for?
Answer: Comparisons.
Give an example of self-soothing through smell.
Answer: Essential oils, candles, favorite lotion, fresh cookies, etc.
Complete the sentence: "Pain + Non-Acceptance = _____"
Answer: Suffering.
A person sends an angry text immediately after an argument. Which mind are they likely using?
Answer: Emotion Mind.
When should you use distress tolerance skills?
Answer: When emotions are intense and problem-solving is not effective in the moment.
DAILY DOUBLE Which TIPP skill involves tightening and relaxing muscle groups?
Answer: Progressive Muscle Relaxation.
What does the "E" stand for?
Answer: Emotions.
Give an example of self-soothing through hearing.
Answer: Music, nature sounds, calming podcasts, white noise, etc.
Give an example of a situation where Radical Acceptance might help.
Answer: Loss, divorce, illness, consequences, past trauma, etc.
DAILY DOUBLE Give an example of a Wise Mind response to feeling rejected.
Answer: Acknowledging feelings while checking facts and responding thoughtfully.
What does "don't make it worse" mean?
Answer: Avoid impulsive behaviors that increase suffering or create additional problems.
Give an example of an intense exercise you could use during distress.
Answer: Running, jumping jacks, burpees, pushups, brisk walking, etc.
Name at least 4 letters in ACCEPTS and explain one.
Answer: Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations.
Create a self-soothe plan using at least three senses.
Answer: Various responses accepted.
What are some signs that you are not accepting reality?
Answer: Fighting reality, saying "This shouldn't be happening," blaming, ruminating, refusing facts.
What is one way to access Wise Mind?
Answer: Mindfulness, deep breathing, grounding, meditation, observing thoughts, etc.