Category 1: Self-Soothe With the Senses
Which sense would you use if you listen to calming music?
What is Hearing?
What does the S in STOP stand for?
What is Stop?
Doing a puzzle to temporarily get your mind off a stressful situation fits which skill?
What is ACCEPTS?
True or False: Radical Acceptance means you approve of what happened.
What is False?
You are upset, so you wrap yourself in a soft blanket and listen to calming music.
What is Self-Soothe?
Using a soft blanket or stress ball is self-soothing with which sense?
What is Touch?
Which STOP step tells you to notice your thoughts, feelings, body, and what is happening?
What is Observe?
Telling yourself, “I’ve gotten through difficult things before,” is which part of IMPROVE?
What is Encouragement?
“I don’t like what happened, but I accept that it already happened.” Which skill is this?
What is Radical Acceptance?
You receive an angry message and put your phone down before responding.
What is STOP?
Smelling lotion, flowers, or a favorite candle uses which sense?
What is Smell?
What does the T in TIPP stand for?
What is Temperature?
Helping another person to get your mind off your own distress is which ACCEPTS skill?
What is Contributing?
“I’m mad about this consequence, but I’m willing to do what will help me move forward.” Is this willing or willful?
What is Willing?
You notice your body is tense, so you open your hands, relax your shoulders, and turn your palms upward.
What is Willing Hands?
Walking, stretching, rocking, or yoga can be examples of which sixth sense?
What is Movement?
You are at a 9/10 emotionally, your heart is racing, and you cannot think clearly. Which skill is designed to calm the body quickly?
What is TIPP?
Taking a short healthy break from a stressful situation is which part of IMPROVE?
What is Vacation?
Crossing your arms, clenching your fists, and refusing anything that could help is more likely to show what?
What is Willfulness?
You relax your face and slightly raise the corners of your mouth without pretending you are happy.
What is Half-Smile?
Name all six senses used for Self-Soothe.
Sight, Hearing, Smell, Taste, Touch, and Movement.
Using the driving analogy, why is STOP like coming to a stop sign?
You stop before reacting, look at what is happening, and then decide how to proceed safely and mindfully.
What is the main difference between ACCEPTS and IMPROVE?
ACCEPTS uses healthy distraction to get through distress temporarily, while IMPROVE helps make the difficult moment easier to tolerate.
What is the difference between willingness and willfulness?
Willingness means working with reality and doing what is effective. Willfulness means fighting reality or refusing what could help.
You are overwhelmed by five different problems, so you tell yourself, “Right now I’m only focusing on this one task.”
What is IMPROVE — One Thing in the Moment?