STOP
What is the purpose of this skill?
Helps you to make it through a crisis situation
What does TIPP help with?
Helps to deescalate at the height of the crisis
What does IMPROVE the moment help with?
Helps to make the situation easier to deal with when you can't escape.
What is ACCEPTS used for?
Helps you distract yourself from distressing emotions until they pass
What does radically accepting something mean?
accepting the things you cannot change
What would you do:
Someone sends you a text that makes you angry. You immediately want to send an angry response. Which STOP step should happen first?
STOP
True or False: You need to practice TIPP only when experiencing a crisis
False. It can be practiced when emotions are elevated, not only in a crisis.
IMPROVE is part of what DBT category?
Distress Tolerance
If I am wanting to occupy my attention while waiting for difficult news. Which ACCEPTS category would I use from the following?
Activities, Comparisons, or Pushing Away
Activities
What are some examples of statements you can state to show radical acceptance?
"It is what it is"
"I can't change what has already happened"
"I cannot control others."
"It's no use fighting the past."
"Everything happens for a reason."
What is the difference between stopping and avoiding?
Stopping creates a temporary pause to respond more effectively; avoiding means escaping or refusing to deal with the situation.
Which 2 TIPP skills primarily involve physical changes or sensations?
Temperature and Intense Exercise
You're going through something difficult and painful, and remind yourself "Maybe I can learn something from this experience." Which skill is this?
Meaning
Why might distraction be useful when emotions are extremely intense?
It can give you enough space from the emotion to avoid acting impulsively and get through the moment
True or False: Radically accepting means you have to like or approve of what happened.
False
What does STOP stand for?
Stop
Take a step back
Observe
Proceed mindfully
What does TIPP stand for?
Temperature change
Intense exercise
Paced breathing
Progressive muscle relaxation
Why might someone use the IMPROVE skill when they can't immediately change their circumstances?
It can help them cope with the moment and reduce suffering while they get through something difficult.
You're having repetitive thoughts about a stressful situation and intentionally redirect your attention towards something else for the time being. Which ACCEPTS skill could you use?
Thoughts
Someone says "If I accept what happened, it means the other person gets away with it." How would you respond using radical acceptance.
Acceptance acknowledges that the event happened; it does not mean approving of it, forgetting it, or giving up on your ability to set boundaries or take appropriate action.
Why might someone use STOP instead of immediately acting on an emotion?
To create a pause so they can choose how to respond rather than automatically reacting
Why might TIPP be more helpful during an intense emotional moment than trying to "think your way out" of the emotion?
When arousal is very high, it can be difficult to think clearly; TIPP works with the body's arousal system first.
What does IMPROVE the moment stand for?
Imagery
Meaning
Prayer
Relaxation
One thing in the moment
Vacation
Encouragement
What does ACCEPTS stand for?
Activities
Contributing
Comparisons
Emotions
Pushing away
Thoughts
Sensations
Why is radical acceptance described as "radical"
Because it involves completely and fully accepting reality, rather than partially accepting the parts we like.