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This DBT skill helps you pause, take a breath, and assess your situation before reacting.
What is STOP?
This DBT acronym stands for a set of strategies to distract yourself when you're in distress.
What is ACCEPTS?
This DBT skill helps you weigh the potential positive and negative consequences of a behavior or decision.
What is a Pros and Cons List?
This DBT acronym focuses on improving your mood and creating a positive state of mind when you're upset.
What is IMPROVE?
This acronym in DBT teaches you how to physically calm yourself down during moments of distress.
What is TIPP?
In the STOP acronym, this stands for the first action to take when you feel overwhelmed.
What is "Stop"?
In the ACCEPTS skill, this stands for doing something active or engaging in a pleasurable activity.
What is "Activities"?
When using a Pros and Cons list, this column focuses on the advantages of doing a specific behavior.
What is the "Pros" column?
In the IMPROVE skill, this letter stands for opening your heart to a supreme being, or your own wise mind. Asking for strength to bear the pain.
What is "P" (for prayer)?
In TIPP, this stands for using extreme temperatures (like holding ice) to reduce emotional intensity.
What is "T" (for Temperature)?
This letter in the STOP acronym reminds you to assess the situation and ask yourself what is happening.
What is "T" (for "Take a step back")?
In ACCEPTS, what are the two C's and what do they stand for and mean?
What is "Contributing"? Volunteer work. Helping a friend. Doing something thoughtful.
What is "Comparisons"? Putting things into perspective. Finding gratitude.
This column in the Pros and Cons list should focus on the disadvantages or risks of a behavior.
What is the "Cons" column?
This letter in IMPROVE suggests taking a moment to find purpose or meaning in a painful situation. Focusing on positive aspects, and remembering your values.
What is "M" (for Meaning)?
In TIPP, this involves activity to calm down your body when it is revved up by emotions.
What is intense exercise?
In STOP, the letter "O" stands for this, which means to observe your thoughts, feelings, and environment.
What is "Observe"?
In ACCEPTS, what does the E and the P stand for? What does it mean? Give an example.
1. With different Emotions? An activity that creates different emotions. ex) watching a funny or scary movie.
2. What is Pushing away? Leaving the situation mentally. FOR A MOMENT. Allowing yourself a moment to process.
This letter in IMPROVE suggests keeping yourself in the moment, putting yourself in the present, and focusing on the physical.
What is One thing in the moment?
This letter in IMPROVE suggests turning your phone off for the day. Going to the beach or the woods for a day. Take a 1-hour breather from work.
What is brief Vacation?
In TIPP, this involves pacing your breathing by slowing it down. BONUS: what is it called to calm down by tensing your body muscles?
1. Paced Breathing?
2. BONUS: Paired Muscle Relaxation.
This action in STOP encourages you to go on mindfully, deciding how to act in the best way possible.
What is "Proceed"?
In ACCEPTS, what does the T and the S stand for? What does it mean? Give an example.
2. What are other Sensations? Ice in hand, warm shower, stress balls, loud music.
This letter in IMPROVE suggests actions such as massaging your neck and scalp, practicing yoga, breathing deeply, taking a hot bath,
What is Relaxing actions?
This two letter in IMPROVE suggests
1. Cheerleading yourself, quote such as "This too shall pass" and "I am doing the best I can" and "I will make it out of this"
2. Imaging relaxing scenes, making up a calming fantasy world, Remembering a happy time in your life.
1. What is self-Encouragement and rethinking the situation?
2. What is imagery?
What are the five senses? Give an example to soothe each.
Vision, Hearing, Smell, Taste, Touch.