Crisis Survival Skills
What does STOP skill stand for?
Stop, Take a step back, Observe, Proceed Mindfully
What is Radical Acceptance?
Accepting reality completely, even when it‘s painful
Name the five senses used in self-soothing.
Sight, Hearing, Smell, Taste, Touch
What’s the purpose of doing Pros & Cons?
To think before reacting and make skillful choices
What does DBT stand for?
Dialectical Behavior Therapy
What is one purpose of using crisis survival skills?
To help you get through a short-term crisis without making things worse
What does Turning the Mind mean?
Choosing to accept again and again when your mind resists
What’s one activity that uses Vision to self-soothe?
Watching a sunset, coloring, calm jar, etc.
What’s one “pro”of using DBT skills during a crisis?
Helps you stay calm, prevents harm, improves relationships
What does the ”IMPROVE” skill stand for?
Imagery, Meaning, Prayer, Relaxation, One thing, Vacation, Encouragement
What does the T in TIP stand for?
Temperature - using cold water or ice to calm down
What’s the difference between Willingness and Willfulness?
Willingness = open and accepting; Willfulness = stubborn or resistant
How can you use smell to calm down?
Smelling my favorite lotion, candle, chapstick, flower, etc.
What’s one ”con” of acting on impulsive urges?
Could make things worse, hurt yourself or others
What does ”STOP” stand for?
Stop, Take a step back, Observe, Proceed mindfully
What does the E and S stand for in ACCEPTS?
Emotions & Sensations.
Why is Radical Acceptance important?
It reduces suffering and helps us respond skillfully
What’s one reason self-soothing helps when we’re upset?
It calms our body and mind, grounding us in the moment
When should you write down your Pros & Cons?
Before acting on an urge or when feeling impulsive
What does ”TIP“stand for?
Temperature, Intense exercise, Paced breathing/Progressive relaxation
When should you not use crisis survival skills?
When you need to solve long-term problems or avoid emotions you should process
Give an example of a situation where you could practice Radical Acceptance.
(Examples vary: parents rules, breakup, missing out, etc.)
Create your own “self-soothing kit†idea using one item for each sense.
Open-ended creative answer
How could you use Pros & Cons in a real-life teen situation?
(Example: arguing with a parent, posting something online, etc.)
What does ”ACCEPTS” stand for (distract skills)?
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations