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Distress Tolerance Techniques Flashcards

7 cards from real DBT practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.

Read the first 7 Distress Tolerance Techniques flashcards as text

  1. In the TIPP skill, what does the first "T" stand for?

    Answer: Temperature

    TIPP stands for Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation.

  2. Why does cold water on the face help reduce extreme emotional arousal in DBT?

    Answer: It triggers the dive reflex, slowing heart rate

    Cold water with breath held triggers the mammalian dive response, which slows heart rate and calms the body quickly.

  3. In paced breathing, which pattern is taught to calm the nervous system?

    Answer: Exhale longer than inhale, about 5-6 breaths per minute

    A longer exhale than inhale at roughly 5-6 breaths per minute activates the parasympathetic system.

  4. What does the "S" in the STOP skill stand for?

    Answer: Stop, freeze, and do not act

    STOP is: Stop, Take a step back, Observe, Proceed mindfully.

  5. A client in crisis feels an urge to send an angry text. Which STOP step comes right after stepping back?

    Answer: Observe what is happening inside and outside

    After stopping and taking a step back, the client observes thoughts, feelings, and the situation before proceeding.

  6. Distress tolerance skills are primarily intended for which situations?

    Answer: Crises where the problem cannot be solved immediately

    Crisis survival skills help a person get through painful moments without making things worse.

  7. Which skill group does "Accepts" belong to?

    Answer: Crisis survival skills

    ACCEPTS is a distraction skill within crisis survival strategies.

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Sources & references

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  1. dbt-lbc.org — Test delivery, exam format, passing score, retake fee, test dates, score validity, fees, score release, exam information · verified Oct 2026
  2. pearsonvue.com — Registration deadline · verified Oct 2026