Acronyms
The "P" in STOP.
What is "PROCEED MINDFULLY"?
Stop
Take a step back
Observe
Proceed Mindfully
Fill in the blank:
"Burning Bridges" means actively eliminating from one's life any and every connection to potential triggers for ___________ ____________.
What is addictive behaviours?
Burning bridges is a skill of radical acceptance, commitment and action, all directed towards never engaging in the addictive behaviour again.
True or false:
Some clues that you may not be accepting reality include: anger, bitterness, annoyance, avoiding emotions, asking "why me"?, "Why is this happening?", saying "I can't stand this, "it shouldn't be this way".
What is TRUE?
Observe that you are not accepting is the first step in TURNING THE MIND
Distress Tolerance skills are designed to avoid crises and painful emotion.
What is FALSE?
Distress Tolerance skills are about tolerating discomfort without doing anything to make things worse.
Fill in the blank:
_____-________ is doing things that feel pleasant, comforting, and provide relief from stress or pain.
What is "SELF-SOOTHING"?
Self-soothing can make it much easier to pass the time without making things worse.
The "T" in TIPP.
What is "TEMPERATURE"?
Temperature
Intense Aerobic Exercise
Paced Breathing
Paired Muscle Relaxation
FILL IN THE BLANK:
"Building new Bridges" refers to creating new mental ___________ and _________ to compete with addiction urges.
What is "IMAGES" & "SMELLS"?
"Building new Bridges" refers to creating new mental IMAGES and SMELLS to compete with addiction urges.
Fill in the blank
We can replace WILLFULNESS with _________.
What is WILLINGNESS?
Willingness is DOING JUST WHAT IS NEEDED in each situation and wholeheartedly. It is listening to and acting from WISE MIND. It is ACTING WITH AWARENESS.
RADICAL ACCEPTANCE is the same as APPROVAL.
What is FALSE?
RADICAL ACCEPTANCE is NOT:
Approval
Compassion
Passivity, giving up or Giving in
When using this DT skill, we should consider both the advantages/disadvantages, as well as the short and the long term consequences of the behaviour/urge/decision we are examining.
What is Pros & Cons?
WoT stands for this.
The Window of Tolerance.
True or False:
When we are in crisis, distraction (ACCEPTS) can help us avoid dangerous behaviours.
What is TRUE?
Distraction can be helpful when 1) emotional pain threatens to become overwhelming and/or 2) When problems can't be solved immediately.
These are the two ways we can accept reality with our bodies.
What are Half Smiling and Willing Hands?
With these two skills, our bodies help communicate acceptance to our brains.
Our windows of tolerance cannot be changed. They are always the same size.
What is FALSE?
Our windows are capable of growth and change.
Practicing skills, relaxing activities, exercise, grounding, mindfulness and help from your support system can expand your WoT.
One of the states of arousal described by the Window of Tolerance (WoT).
Name one. Or work as a group and name all three...a hip hip hooray if you do.
Inside my Window. Regulation. When I am inside my window, I feel present, calm and safe. I can cope, learn and feel in control.
Hyper-arousal. Fight/Flight. When I am outside the top of my window, I experience feelings of extreme anxiety, panic, anger and overwhelm. It feels like my body wants to fight or run away (flight).
Hypo-arousal. Freeze. When I am outside the bottom of my window, I feel numb, frozen, disconnected and fatigued. My body wants to shut down completely.
Imagery, Meaning and Encouragement are 3 parts of this DBT Acronym.
What is IMPROVE the moment?
Imagery
Meaning
Prayer
Relaxing Actions
One thing in the Moment
Vacation
Encouragement
True or False:
Distraction can be used any and all the time. There is no potential problems to overusing distraction.
What is FALSE?
Distraction can be easily overused. It is not to be used as a routine method to avoid painful emotions.
This is why we accept reality.
Ahem...there are 7 reasons listed on DT HO11.
What is...
1) Rejecting reality does not change reality
2) Changing reality requires first accepting reality
3) Pain can't be avoided; it is nature's way of signaling that something is wrong.
4) Rejecting reality turns pain into suffering
5) Refusing to accept reality can keep you stuck in unhappiness, bitterness, anger, sadness, shame, or other painful emotions.
6) Acceptance may lead to sadness, but deep calmness usually follows.
7) The path out is through misery, stay stuck or climb out.
Dialectics is all about being right or wrong. There is no middle ground.
What is FALSE?
Dialectics is a worldview that forms the basis of DBT. It supports flexible thinking, finding balance between opposing ideas, and walking the "middle path".
The state of mind where we are balancing both abstinence AND harm reduction.
What is DIALECTICAL ABSTINENCE?