Show:
Self Soothe Skill
TIPP Skill
ACCEPTS Skill
STOP Skill
Pro/Con Skill & BONUS
100

This DBT sense is engaged when someone lights a scented candle to ground themselves.

What is smell

100

 In TIPP, 

the “T” stands for this.

The “I” in TIPP stands for this type of exercise.

The first “P” in TIPP refers to this breathing style

The second “P” in TIPP focuses on relaxing this group of muscles systematically.

What is Temperature

What is Intense exercise

What is Paced breathing

Paired Muscle relaxation

100

What does each letter stand for in ACCEPTS

Activities

Contributing

Comparisons

Emotions

Pushing away

Thoughts

Sensations

100

STOP SKILL Define (what do you think it means if you don't know what the letters stand for...yet! :)

S — Stop

Freeze. Don’t move. Don’t act on your emotions or urges.

T — Take a Step Back

Pause. Breathe. Give yourself space before responding.

O — Observe

Notice what’s going on inside and around you:
your thoughts, feelings, body, and the situation.

P — Proceed Mindfully

Choose what to do next based on your values and goals, not your emotions.

100

What is Pro/Con Skill

Whether to act on an urge or NOT act on it by looking at consequences.

200

A person uses warm blankets and soft textures to activate this sensory pathway.

What is touch

200

 Jumping jacks, running in place, or dancing fit into this TIPP skill.

 What is Intense exercise

200

Activities

Do something to keep your mind busy.
Examples:

  • Coloring or drawing
  • Taking a walk
  • Cleaning your room
  • Playing a simple game
  • Watching a show
200

Looking around the room, noticing your thoughts, and checking your feelings fit into this STOP step.

 What is Observe

200

What are the pros & cons of 

Yelling at someone when you’re angry

  • Pros: Feels like instant relief
  • Cons: Hurts the relationship, creates guilt, consequences
300

Listening to calming rain sounds engages this sensory self‑soothe skill.

What is hearing

300

 Slowly breathing out longer than you breathe in is part of this TIPP letter.

What is Paced breathing

300

First C- Contributing

Do something kind for someone else.


Second C-

Compare your situation to a time when things were harder OR compare to someone who struggles more.
Examples:


First C- 

  • Holding the door for someone
  • Helping a friend with a small task
  • Sending a supportive text
  • Helping a sibling or coworker
  • Doing a small chore for someone


Second C-

  • Remembering a time you felt worse and got through it
  • Thinking of someone who handled similar stress
  • Noticing progress you've made
300

Choosing a response that matches your goals belongs to this step.

 What is Proceed mindfully

300

You want to text something harsh because you feel hurt.


Pros of acting: Feel heard instantly
Cons of acting: Regret, screenshots, conflict
Pros of not acting: Keep relationships safer
Cons of not acting: Feel “unanswered” in the moment

400

 Watching a lava lamp or aquarium uses this visual calming technique.

What is soothing with sight

400

Splashing cold water on your face activates this TIPP element.

What is Temperature

400

E — Emotions (Creating New Ones)

Give examples of something that brings up a different emotions.

P — Pushing Away

Give example of putting the situation aside for a short time.

E- Examples:

  • Watching a funny video to spark laughter
  • Listening to uplifting music
  • Watching an inspiring movie
  • Thinking of a happy memory

P -Examples:

  • Imagining your stress in a box on a shelf
  • Saying “I’ll deal with this later”
  • Mentally setting up a “pause button”
  • Walking away from the triggering situation for a minute
400

 This step might look like putting your hands down or freezing for a second.

What is Stop

400

BONUS

Name 3 goals you have for your future

500

Self‑soothe is NOT meant to solve problems. Instead, it does this.

Reduce immediate emotional intensity

500

TIPP skills are used when emotions feel like they are at this level.

What is very high

500

T — Thoughts

Give examples of how to distract your brain with something else to think about.

S — Sensations

Give examples of using your five senses to distract or ground yourself.

T-Examples: 

  • Counting backwards from 100
  • Naming categories (animals, foods, colors)
  • Repeating a poem or song lyrics in your head
  • Doing a simple puzzle

S-Examples:

Examples:

  • Holding a cold drink or warm mug
  • Smelling essential oils
  • Touching something soft or textured
  • Listening to calming sounds
  • Eating something with a strong flavor (mint, sour candy)
500

Giving yourself a moment to calm down, often by doing this.

What is taking a step back 

500

BONUS

List 3 positive qualities about yourself