IMPROVE
ACCEPTS/Radical Acceptance
SELF SOOTHE
STOP
TIPP/PRO AND CON
100

How can IMPROVE skills help us when we are dealing with strong emotions?

These skills can help us distract, soothe ourselves, and decrease our negative feelings.

100

What does ACCEPTS stand for?

Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations, 

100

What are the five senses that can be used in self-soothing skills?

Touch, smell, look, taste, and hearing

100

What is a crisis?

Highly stressful situation, short term, beyond the ability to use coping skills

100

What does DBT stand for?

Dialectical Behavioral Therapy

200

The "P" stands for "peace". What are 2 activities or experiences that bring you peace?

Taking a walk outside, listening to calming music, taking a warm bath

200
What does radical acceptance mean?

Accepting and moving on, even if we don't like the outcome, "it is what it is"

200

What does it mean to "self-soothe"?

Using different activities, thoughts, and experiences to help yourself decrease or tolerate negative feelings.

200

What does STOP stand for?

Stop, take a step back, observe, proceed mindfully

200

What is an example of a time when you would use the TIPP skill?

Example

300

The "I" stands for "imagery". What is imagery and how can it help you deal with difficult feelings and situations?

Imagery is using your mind to imagine a safe place, a happy memory, hearing a family member's words. --Imagery can help distract us from the painful feelings we are having and possibly even decrease our painful feelings.

300

What activities can help us have "opposite emotions" if we are feeling really sad?

Examples: Exercising, helping someone, watching a funny TV show, spending time with one of your favorite friends.

300

What are 3 self-soothing skills that involve "sight"?


Examples

300

What is a situation where you can use the STOP skill?

Example

300

What does TIPP stand for?

Tip the temperature, intense exercise, paced breathing, paired muscle relaxation

400

The "E" stands for encouragement. What is an example of how you can encourage yourself when you are facing difficult feelings or situations?

Saying positive things to yourself like, "You are strong, you can get through this". --reminding yourself that things won't always feel this bad since feelings come and go -- remembering the goals you are working towards

400

When do you use ACCEPTS?

To distract yourself in the moment 

400

Name 3 self-soothing skills that involve "hearing"?

Examples

400

True or False: When you are in a crisis, you can act impulsively

True

400

What is a pro of staying up late at night?

What is a con of staying up late at night?

Watching tv, bragging to friends, getting to do activities later at night


Tired the next day, mood changes due to lack of sleep

500

What does IMPROVE stand for?

Imagery, Meaning, Power, Relaxation, One thing in the moment, Vacation, Encouragement

500

Give an example of an activity that you could use to distract your mind

Example

500

Which other skill in the Distress Tolerance module involved the senses?

ACCEPTS

500

Why do we use the STOP skill?

STOP is used to make safe choices

500

Pro/Con is about acting on or resisting what?

Urges

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