DT 1
Name one goal of the Distress Tolerance Module
Survive Crisis Situations, Accept Reality, Become Free (of the demands of your own desires, urges, emotions)
What is it called when you do not participate effectively in the world as it is?
Willfulness
What skill involves doing JUST WHAT IS NEEDED wholeheartedly, without dragging your feet?
Willingness
What skill is NOT approval, compassion, love, passivity, or against change?
Radical Acceptance
Listening to calming music is an example of soothing through this sense.
Hearing
You should not use crisis survival skills for:
Everyday problems, solving all of your life problems
What skill requires you to observe your thoughts and adopt a curious mind?
Mindfulness of Current Thoughts
What skill puts you on the path toward accepting reality?
Turn the Mind
What skill involves breathing into your belly while tensing and releasing groups of body muscles?
Paired Muscle Relaxation
True or False: Distress tolerance skills solve every problem permanently.
False
What skill goes well with Half-Smiling?
Willing Hands
What skills do we use to reduce extreme emotion mind fast by changing your body chemistry?
TIPP skills
What skill encourages you to place a sign on the ceiling or wall where you wake up, see the sign, and practice the skill?
Half-Smile
What skill involves listing the advantages and disadvantages of acting on your crisis urges AND not acting on your crisis urges?
Pros and Cons
Name any three distress tolerance skills.
STOP, TIPP, ACCEPTS, IMPROVE, Self-Soothing, Radical Acceptance, Turning the Mind, Willingness, or Pros and Cons?
What is the category of the Wise Mind Accepts skills?
Distracting
What skill involves coming to the fork in the road where you can reject reality or accept it, typically requiring doing the skill repeatedly?
Turn the Mind
What skill are you practicing if you are remembering that you are not your thoughts AND you should not block or repress them?
Mindfulness of Current Thoughts
What skill are you using if you use your 5 senses to help you calm your emotions?
Self-Soothing
Fighting reality often increases this.
Suffering
Name 3 Things you can use to IMPROVE the MOMENT
imagery, meaning, prayer, relaxing actions, one thing in the moment, brief vacation, self-encouragement/rethinking the situation
Name three of the Reality Acceptance Skills
Radical Acceptance, Turning the Mind, Willingness, Half-Smiling, Willing Hands, Mindfulness of Current Thoughts
Name 3 categories from Wise Mind ACCEPTS that you can use to distract yourself
Activities, Contributing, Comparisons, different Emotions, Pushing Away, Other Thoughts, Other Sensations
Name One TIPP Skill
Tip the temperature of your face, Intense Exercise, Paced Breathing, Paired Muscle Relaxation
What skill requires you to pause, take a step back, notice what is going on, and proceed mindfully/act with awareness?
STOP Skill