ACCEPTS
What is the purpose of the ACCEPTS skill?
It helps distract you from intense emotions without making things worse (survive the crisis).
True or False: This skill uses your five senses to calm your body and mind.
False: This skill uses your six senses to calm your body and mind (movement is considered the sixth sense in DBT)!
What is the purpose of the IMPROVE skill?
It helps you get through a tough moment without making it worse.
What is the purpose of the TIPP skill?
It's used when emotions feel out of control.
What is a crisis?
A short-term, urgent situation that needs an immediate solution to a problem
The “A” in ACCEPTS stands for this.
Activities?
Listening to calming music is an example of _______?
Self-soothing via hearing
The “I” in IMPROVE stands for this.
Imagery
True or False: TIPP works by changing your body chemistry first.
True
What is the first step in crisis survival?
True or False: The Comparison skill is usually to be avoided because it's hard to use.
False: It may not be an easy skill to use, but is incredibly helpful when we are not using it to self-sabotage/compare ourselves in a negative way.
Which of these is self-soothing, not avoidance?
A) Scrolling endlessly on social media
B) Taking a warm shower
C) Yelling to release stress
B) Taking a warm shower
Which is an example of Meaning?
A) “This is pointless.”
B) “This is hard, and I’m learning.”
C) “I don't think it's going to work out, so I'm going to stop trying."
B) “This is hard, and I’m learning.”
What does the T in TIPP stand for?
Tip the Temperature of Your Face
What is the second step in crisis survival if the first step does not work out?
2. Survive the problem without acting impulsively or self-destructively.
True or False: ACCEPTS is meant to solve the problem permanently.
False: ACCEPTS helps us survive the problem
True or False: Self-soothing is only helpful when you’re upset
False
True or False: IMPROVE helps you change the situation itself.
False: It changes how you experience it
Which TIPP skill would help slow your heart rate?
A) Intense exercise
B) Paced breathing
C) Holding ice
B) Paced breathing
True or False: The goal of distress tolerance is to eliminate pain in your life.
False: You are always going to feel pain throughout your life. The goal is to reduce the amount of suffering you experience with pain.
Name two ACCEPTS skills and give an example of how you’d use them during a bad day.
Examples: Activities, Comparisons, Emotions, Pushing Away, Thoughts, Sensations
True or False: Biting into a lemon when you're upset is an example of self-soothing
False: Biting into a lemon is an intense sensation (from ACCEPTS) meant to "shock" our senses. Self-soothing focuses on relaxing our senses
Name two IMPROVE skills you could use during a long, stressful day and explain how it helps.
Examples: Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement
Name one TIPP skill you could use when you're about to have a panic attack and explain how it helps.
Examples: Tip the Temperature of Your Face, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation
Why is it important to practice distress tolerance skills before a crisis happens?
They’re easier to use under stress if practiced beforehand, and if we're familiar with the skill already.