STOP
What does STOP help you prevent when emotions are high?
Making the situation worse by acting on impulse.
Temperature
Which skill uses cold water to calm the body fast?
Activities
Which ACCEPTS skills means keeping busy with chores, hobbies, or games?
It gives your mind a safe escape until you calm down.
Why does Imagery help when you feel trapped?
Touch
What sense are you using if you hold a smooth stone in your hand?
Give one way you can "Take a step back" without leaving the room.
Take a slow breath, count to 10, or shift attention to something neutral.
Why does intense exercise help with strong emotions?
It burns off stress energy and calms the nervous system.
Why does "contributing" help reduce stress?
Helping others makes you feel connected and less focused on your own pain.
Give one real-life example of "one thing in the moment."
Focusing only on brushing your teeth, noticing each step.
Look at the sky, notice colors in the room, or watch nature.
Give one free Self-Soothe idea for vision.
Why is "observe" important before acting?
You notice urges and body signals so you can proceed mindfully.
What's one way to practice paced breathing?
4-7-8 Breathing or Square breathing
What's one safe way to use "sensations" for distraction?
Hold an ice cube, take a cool shower, or chew gum.
Why is "encouragement" different from toxic positivity?
Encouragement accepts pain but reminds you of your strength.
To calm down now so you can deal with problems later.
Why is Self-Soothe not the same as avoiding problems?
How does "proceed mindfully" help relationships?
It lets you respond in a way that respects both yourself and others instead of acting on an impulsive behavior.
What happens when you tighten and release your muscles on purpose?
You feel the difference between tension and calm, which relaxes the body.
What's an example of "thoughts" you can use to distract yourself?
Count backwards by 7s, say the alphabet, recall song lyrics, read a book
Which two IMPROVE skills could you use before a job interview?
Relaxation- deep breathing, and Encouragement- "I can handle this"
Drink tea and breathe in the aroma.
How can you combine taste and smell in self-smoothe?
What DBT skill is commonly combined with STOP?
Pros and Cons
Give one way to use TIPP skills in public.
Paced breathing, clenching/releasing fist, or walking briskly.
Choose two ACCEPTS skills you could use if you felt like giving up.
Call a friend to talk (contributing) and watch a funny video (emotions)
Create a personal (IMPROVE) plan you'd use after a stressful event
Take a short talk (Vacation) and repeat "this will pass" (Encouragement)
Vision: watch them rise in the oven, Smell: enjoy the aroma, Taste: savor a bite, Touch: hold a warm cookie, Hearing: listen to relaxing music while baking.
Describe a new Self‑Soothe activity you invent that uses creativity and at least three senses at the same time.