STOP/TIPP
This is the first step in STOP.
What is STOP?
True or False: You create your pros and cons list BEFORE the crisis hits.
What is True?
This is what the A in ACCEPTS stands for.
What is Activities?
True or False: Radical Acceptance means approving or liking what you are accepting.
When you reach the fork in the road, you want to turn toward ________, NOT rejection.
What is acceptance?
This is the P in STOP.
What is Proceed Mindfully?
Give an example of self-soothing through sound.
Examples include: listening to music, sounds of nature, white noise, city sounds, sing, etc.
What is a brief Vacation?
This is the FIRST step to practicing Radical Acceptance.
What is observe that you are questioning or fighting reality?
Demonstrate how to use willing hands!
What is: hands outward, palms up and fingers relaxed?
Name one of the two P's in TIPP.
What is Paced breathing or Paired muscle relaxation?
Give an example of self soothing through vision.
I am feeling really sad and so I put on a funny tv show. I am using this skill from ACCEPTS.
What is (different) Emotions?
True or False: Once you've used radical acceptance about something, you won't feel upset about it again.
What is False - Radical acceptance typically needs to be used over and over (it usually gets easier/feels better over time, though!)
Step 2 of Turning the Mind is to go inside yourself and make an inner ___________.
What is commitment?
I am feeling a strong urge to engage in a problem behavior. I go to my bathroom, fill the sink with cold water, and stick my face in. I am using this TIPP skill.
What is Tip the Temperature?
Give an example of self-soothing through touch.
Examples include: take a hot bath, pet your dog, get a massage, hug someone, put clean sheets on the bed, put on comfortable clothes, etc.
This part of IMPROVE involves using a happy or relaxing memory, or creating a safe place in your mind.
What is Imagery?
Name an emotion that comes up when we are refusing to accept reality.
What is anger, bitterness, frustration, sadness, or shame?
This is the definition of willingness.
What is readiness to enter and participate fully in life and living?
*will also accept: What is doing just what is needed in each situation and acting from Wise Mind?
I get really angry at my partner for something, so I go outside and take a brisk walk around the block. I am using this TIPP skill.
What is Intense Exercise?
This is what you do when you use pros and cons during a crisis moment (try to be specific!)
What is review the list and consider:
-positive consequences of resisting
-negative consequences of giving in
-past consequences of the behavior
Name one of the C's in ACCEPTS.
What is Contributing or Comparison?
Give an example of a time when you practiced radical acceptance and how you did it!
What is: *various*
Name one of the ways willfulness can come out.
What is: refusing to tolerate the moment, giving up, the opposite of "doing what works", trying to fix every situation, insisting on being in control, attachment to "me, me, me".