ACRONYM MASTER
What does STOP stand for?
Stop
Take a step back
Observe
Proceed mindfully
You’re angry and your heart is racing. What TIPP skill might help?
Cold water or holding ice (Temperature)
TIPP skills help regulate your emotions by using your body.
True
Name a self-soothing skill using the sense of smell.
Scented lotion, essential oils, favorite candle
Which distress tolerance acronym includes the skill “Push Away”?
ACCEPTS
What does TIPP stand for?
Temperature
Intense Exercise
Paced Breathing
Paired Muscle Relaxation
You’re overwhelmed and need a break from your thoughts. What ACCEPTS strategy could help?
Distracting with Activities or Sensory input
All distress tolerance skills are meant to solve problems.
False – they help you tolerate distress without acting impulsively
Name 3 distraction activities you can do when emotions are too high.
Go for a walk, watch a movie, clean your room
What part of the body do you usually apply cold water to when using the TIPP skill?
Face or hands
What does ACCEPTS stand for?
Activities- do something to stay busy
Contribute- help someone else
Comparisons- think about how others may have coped with similar struggles or think about past struggles (if I got throught that I can get through this)
Emotions- create a different emotion (watch a funny video or listen to a happy song)
Push away- visualize putting the thought in a box or mentally "parking it" temporarily until you are ready to get back to it
Thoughts- fill it with other thoughts like counting backwards, puzzles, or reciting a song
Sensations- squeeze a stress ball, hold ice, take a hot/cold shower, or chew on sour candy
You feel hopeless about the future. What skill from IMPROVE might help you refocus?
Meaning, Imagery, or Encouragement
Self-soothe is part of the ACCEPTS acronym.
False – it’s a separate DT skill
What is a coping statement you can say to yourself when you're distressed?
“This will pass,” “I can handle this,” “I don’t have to act on this feeling”
Which distress tolerance acronym involves doing just one thing in the moment with full attention?
IMPROVE
What does IMPROVE stand for?
Imagery- visualize a peaceful scene, a protective figure, or successfully handling the situation
Meaning- Remind yourself of your values or purpose, ask yourself what you can learn from this
Prayer- talk to a higher power, your inner strength (spiritual or mindful connection)
Relaxation- deep breathing, stretching, mindfulness
One thing at a time- focus only on the present task or moment
Vacation- take a short break, step away (even if it's for 5 minutes)
Encouragement- say kind, supportive things to yourself
You’re about to yell during an argument. What STOP skill would help first?
S = Stop (pause and ground before reacting)
Paced breathing helps slow down your heart rate.
True
What are 2 physical objects you might keep in a coping toolbox?
Fidget toy, photo of a loved one
Which ACCEPTS skill means doing something nice for someone else to shift your focus?
Contribute
What is the difference between TIPP and ACCEPTS?
TIPP changes the body's response while ACCEPTS distracts the mind.
You’re stuck in your head thinking about the past. What distress tolerance skill can interrupt this?
Grounding or Distraction (ACCEPTS)
Grounding is only useful for anxiety, not anger or sadness.
False – grounding can help with any intense emotion
What is the purpose of a coping toolbox?
To have pre-chosen items or strategies ready to help you manage distress safely
What is the primary goal of distress tolerance skills?
To get through the moment without making it worse