STOP & PAUSE
You are about to yell at someone. What DBT skill tells you to stop before reacting?
STOP
What does the first T in TIPP stand for?
Temperature.
True or false: Asking someone for support means you are making them manage you.
False: Healthy support is different from expecting someone else to regulate or fix everything for you.
What DBT distress-tolerance skill uses healthy distraction?
ACCEPTS.
Someone tells you “no.” Whose job is it to manage your reaction?
Yours.
What does it mean to “make a situation worse” when you are upset?
Reacting in a way that creates more problems, conflict, consequences, or emotional distress.
In STOP, what does the T stand for?
TAKE A STEP BACK
Name one safe way to use temperature to lower emotional intensity.
Examples: cool water on the face, an ice pack, or a cool washcloth.
Complete this statement: “You can support me, but you do not have to ______ me.”
Manage
What does the A in ACCEPTS stand for?
Activities.
A friend sets a boundary. Are you responsible for respecting it even if you dislike it?
YES
You are angry and want to send a mean text. What is one thing you could do instead?
Pause, use STOP, put the phone down, take space, or use another coping skill before responding.
In STOP, what does the O stand for?
Observe what you are thinking, feeling, and experiencing.
What does the I in TIPP stand for?
Intense exercise.
Which is healthier: “Fix this for me” or “Can you stay with me while I use a coping skill?”
“Can you stay with me while I use a coping skill?”
Name three ACCEPTS categories.
Any three: Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations.
You feel rejected because someone does not text back. What part is yours to manage?
our feelings, urges, thoughts, and behavior in response to the situation.
True or False: Feeling angry means you have to act angry.
False. You can feel anger without acting on the urge.
A peer makes a rude comment and you immediately want to argue. Name two STOP steps you could use first.
Stop and take a step back; then observe before proceeding mindfully.
Which part of TIPP involves slowing your breath, especially the exhale?
Paced breathing.
You keep asking a friend, “Are you mad at me?” every five minutes. What might you be seeking?
Repeated reassurance or external regulation.
You cannot change the situation right now and keep obsessing about it. What ACCEPTS strategy could help?
Any appropriate ACCEPTS distraction, such as an activity, changing thoughts, sensations, contributing, or temporarily pushing the situation away.
Someone behaves disrespectfully toward you. What belongs to them, and what belongs to you?
Their behavior belongs to them; your response and choices belong to you.
Name two behaviors that can make an already difficult situation worse.
Examples: yelling, threatening, arguing, breaking things, repeatedly texting, blaming, refusing boundaries, or acting impulsively.
Why can STOP help keep other people from having to manage your emotions?
It creates space between the emotion and the behavior so you can choose your response instead of reacting impulsively.
Your anger is a 9 out of 10 and talking is making it worse. How could you use TIPP before asking someone for help?
Use temperature, brief intense exercise, paced breathing, or paired muscle relaxation to lower the intensity first, then ask for support more calmly.
Give an example of asking for support while still taking responsibility for your emotions.
Example: “I’m really upset. I tried breathing and taking space. Can you help me think of another skill I can use?”
Why is distraction sometimes useful even though it does not solve the original problem?
It can lower emotional intensity and prevent impulsive actions until you are calm enough to deal with the problem effectively.
Name three benefits of becoming better at managing your own emotions.
Examples: healthier relationships, more independence, increased trust, less conflict, more freedom, greater confidence, and better emotional control.
You feel rejected and want to create a crisis so someone will pay attention to you. What would a healthier response look like?
Recognize the feeling, use a distress-tolerance skill, give yourself time to regulate, and then appropriately ask for support or communicate what you need.