TIPP Skills
This distress tolerance skill involves using cold water or ice to quickly calm your nervous system.
Temperature
The 'A' in ACCEPTS stands for this, and it means doing something fun to distract yourself
Activities
Eating your favorite snack or smelling a scented candle is an example of self-soothing with this sense.
taste or smell
This DBT skill is about accepting reality instead of fighting it.
Radical Acceptance
The 'S' in STOP reminds you to do this before reacting impulsively, what does the S mean?
STOP
This part of TIPP increases your heart rate for a short period to help burn off emotional energy
Intense Exercise
Doing something kind for someone else, like helping a friend or volunteering, is an example of this skill.
Contributing
Looking at calming pictures or watching a sunset is self-soothing with this sense
sight
True or False: Radical Acceptance means you have to like what is happening.
False
Before acting on strong emotions, the 'T' in STOP reminds you to __.
take a step back
Slowly inhaling through your nose and exhaling longer through your mouth is an example of this TIPP skill.
Paced Breathing
Comparing your situation to someone who has faced something even harder is this ACCEPTS skill
Comparisons
Listening to calming music or nature sounds is an example of self-soothing with this sense.
hearing
Willingness means choosing to do this instead of resisting reality
going with the flow and doing what works
Making a list of the benefits and drawbacks of a decision before acting on emotions is called this.
pros and cons
This relaxation technique involves tensing and then releasing different muscle groups.
Progressive Muscle Relaxation
Focusing your mind on solving a puzzle, playing a game, or counting objects around you is an example of this ACCEPTS skill
thoughts
Holding a soft blanket, petting an animal, or squeezing a stress ball is an example of self-soothing with this sense.
Touch
Radical Acceptance is most useful in situations where you have __ control over the outcome.
little to no control
True or False: It’s best to make big decisions when you’re feeling extremely emotional.
false
Why does TIPP work to calm intense emotions?
It changes the body’s physical state to help the brain regulate emotions
what does the P in ACCEPTS mean
what is the grounding activity 5,4,3,2,1
identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can
DBT teaches that Wise Mind is the balance between these two extremes
emotion and reasonable mind
If you are angry and want to send a mean text but pause to weigh the pros and cons, what skill are you using?
distress tolerance