ACCEPTS
What does the “C” in ACCEPTS stand for?
Comparisons
What does “I” stand for?
What is Imagery?
What does the “S” stand for?
Stop
What is the purpose of a Pros & Cons list?
To help you make wise, skillful decisions by weighing the benefits and costs of acting on an urge versus using a skill.
What does the “T” stand for?
Temperature (changing body temp to affect mood)
What does the “A” in ACCEPTS stand for?
Activities
What does “M” stand for?
Meaning
What is the purpose of the STOP skill?
To prevent impulsive or destructive behavior in moments of high emotion.
When should you use this skill?
Before making a decision in a crisis or when you're tempted to act impulsively.
What does “I” stand for?
Intense exercise
Name any 3 ACCEPTS skills.
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations
Name a way to use “Prayer” in IMPROVE.
Asking a higher power or inner self for strength, wisdom, or acceptance.
When is STOP most useful?
During a crisis or when you're about to act impulsively on intense emotions.
List 2 short-term cons of acting on an urge.
Feeling guilt/shame afterward, worsening a relationship, or increased distress later.
What’s one way to use “Paced Breathing”?
Inhale for 4 counts, exhale for 6–8 counts to calm the nervous system.
Explain how “Pushing away” is used.
mentally setting aside a distressing situation for a short time so you can cope better later.
Explain how “One thing in the moment” works.
Focusing your entire attention on just one task or sensation to stay grounded.
Explain how “T” and “O” work together.
Take a step back to pause, then Observe thoughts and feelings without judgment before acting.
How do you use this skill in a crisis?
Write or think through pros and cons of acting vs. not acting on an urge to increase wise mind awareness.
Explain how intense exercise helps with distress.
Releases energy, increases endorphins, and helps reset the nervous system.
Describe a situation where “Sensation” might be helpful.
Holding ice, snapping a rubber band, or using strong sensory input to distract from emotional pain
Describe a full use of all IMPROVE letters in one example.
Imagining a calm place (I), finding meaning in struggle (M), praying for peace (P), relaxing muscles (R), doing one task mindfully (O), using a positive phrase (V), and taking a brief break from problems (E)
Give a real-life example of using STOP to avoid impulsive action.
Pausing before sending an angry text, taking a breath, observing your feelings, and choosing a calmer response instead.
Describe a time you weighed pros/cons and chose the skillful path.
(Open-ended) Example: I wanted to skip therapy, but I wrote out pros and cons and realized skipping would increase my distress later, so I went.
Walk through all TIPP skills in a crisis scenario.
Splash cold water on your face (T), do 20 minutes of fast-paced cardio (I), breathe slowly and deeply (P), and relax each muscle group progressively (P).