STOP
In STOP, what does the S stand for?
Stop
What does the T in TIPP stand for?
Temperature.
What does the A in ACCEPTS stand for?
Activities.
What does the I in IMPROVE stand for?
Imagery.
You are furious and immediately want to send a nasty text. You stop yourself and take a step back.
STOP.
You receive an angry text and immediately want to respond. According to STOP, what should you do first?
Stop and don't immediately react
Name one physical strategy included in TIPP.
Temperature, intense exercise, paced breathing, or progressive muscle relaxation.
Name three ACCEPTS strategies.
Any three of: Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations.
Name three IMPROVE strategies.
Any three of: Imagery, Meaning, Prayer/values, Relaxation, One thing in the moment, Vacation, Encouragement.
You are overwhelmed and decide to watch a favorite movie to temporarily distract yourself.
ACCEPTS.
What does the O in STOP stand for?
Observe—notice what is happening inside and around you, including thoughts, emotions, urges, and the situation.
Someone is extremely angry and feels like they are about to explode. They decide to briefly engage in intense physical activity to bring down their physical arousal. Which TIPP component are they using?
Intense exercise.
You’re extremely upset after an argument and know you shouldn’t continue the argument right now. You decide to play basketball, clean your room, and watch a funny show until your emotions settle. Which skill are you using?
ACCEPTS—specifically Activities.
You’re overwhelmed by everything happening around you. Instead of thinking about everything that needs to happen tomorrow, you focus exclusively on what you’re doing in the present moment. Which IMPROVE skill are you using?
One thing in the moment.
Your heart is pounding during an emotional crisis, so you use slow, controlled breathing.
TIPP.
Jordan gets into an argument with his friend. He walks away, takes a moment, notices that he’s furious and wants to send an insulting text, and then decides to wait until he’s calmer. Which DBT skill is Jordan using?
STOP
What is the purpose of TIPP?
To rapidly reduce intense physiological/emotional arousal so a person can get through a crisis without acting impulsively.
A friend is obsessing over a stressful situation. They deliberately focus their attention on counting objects in the room, solving a puzzle, and naming things they can see. Which ACCEPTS strategy are they primarily using?
Thoughts.
Someone going through a difficult experience reminds themselves, “This is painful, but I can learn something from getting through it.” Which IMPROVE component does this represent?
Meaning.
You are having a terrible day, but you remind yourself, “I’ve survived difficult things before. I can get through this too.”
IMPROVE—Encouragement.
Explain all four components of STOP and give an example of how someone could use them during an argument.
Stop → Take a step back → Observe → Proceed mindfully.
You’re experiencing intense anxiety. Your heart is racing, your muscles are tense, and you’re struggling to think clearly. You slow your breathing and deliberately make your exhalations longer than your inhalations. Which TIPP component are you using, and why?
Paced breathing; it can help reduce physiological arousal and calm the nervous system.
Your friend is having an extremely difficult day. You are upset too, but you decide to help them with something they need rather than continuing to ruminate about your own problem. Which ACCEPTS strategy could this represent?
Contributing.
A teenager is overwhelmed before an important conversation. They close their eyes and imagine themselves calmly walking into the room, speaking confidently, and successfully handling the conversation. What IMPROVE skill are they using?
Imagery.
You’re in an argument with your parent. You’re extremely angry, your heart is racing, and you want to say something you’ll regret. You stop yourself from responding, step away from the argument, notice how angry you are, use paced breathing, take a shower and listen to music, remind yourself that you can deal with the argument once you’re calmer. Identify at least three DBT crisis-survival skills/components being used.
STOP: Stop, Take a step back, Observe.
TIPP: Paced breathing.
ACCEPTS: Activities/sensory distraction such as music or showering.
IMPROVE: Encouragement.