Dialectical Thinking
What is TIPP?
Temperature Change
Intense Exercise
Paced Breathing
Paired Progressive Muscle Relaxation
A distress tolerance skill that is designed to keep pain from turning into suffering
What is RADICAL ACCEPTANCE
A live music event that you have really been looking forward to gets cancelled because of the weather. What is the best way to deal with this situation?
What is RADICAL ACCEPTANCE
Complete this radical acceptance phrase: "Pain is inevitable. ______ is optional."
What is SUFFERING
A recognition or statement that a person or their feelings or opinions are valid or worthwhile. It can be used on your own emotions or in friendships/ relationships with others.
What is VALIDATION?
Name one healthy coping skill that you use when you are in distress
Examples: DEEP BREATHING, MUSIC, CALLING A FRIEND, PLAYING A GAME, MEDITATION, etc.
A close friend that you work with gets a promotion that you both applied for. You are envious because you really wanted the job. What emotion can you hold at the same time for them?
What is HAPPY, PROUD, or any other positive emotion :)
Complete this radical acceptance phrase: "Pain is inevitable. ______ is optional."
What is SUFFERING
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Dialectical thinking means that two conflicting thoughts can be true at the same time. Reframe this sentence in way that demonstrates a more accepting, dialectical viewpoint:
"I want to stay sober, but I am having urges to use."
What is "I want to stay sober AND I am having urges to use"
Present-moment awareness. An open and friendly willingness to understand what's going on in and around you- physically and mentally, and without judgment.
What is MINDFULNESS
Name one situation from your life in which it would be helpful to practice radical acceptance.
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Pain + __________ = Suffering
What is RESISTANCE
A type of talk therapy which is designed to help people manage difficult and intense emotions using distress tolerance, mindfulness, interpersonal effectiveness, and emotional regulation. Radical acceptance is a concept that came from this type of therapy.
What is DIALECTICAL BEHAVIOR THERAPY (DBT)
Practice a Self Compassion activity: Ask yourself, “What do I need to hear right now to express kindness to myself?” Is there a phrase that speaks to you in your particular situation that would be useful to hear right now?
EXAMPLES: May I give myself the compassion that I need • I accept myself just as I am • I forgive myself • May I be strong and full of courage • May I be patient • May I develop skills to help myself