Mindfulness
What are the 3 states of mind?
Rational Mind, Emotion Mind, Wise Mind
What are the 5 senses you can use to self-soothe?
Sight, Hearing, Touch, Taste, Smell
Give 2 examples of Contributing from ACCEPTS
Volunteering, helping a friend, donating, making a gift/giving a gift, send a thoughtful text, etc.
Explain "Prayer" skill from IMPROVE.
Connecting with something deeper with yourself, others, or the world.
These are 3 examples of creative outlet.
drawing, poetry, writing, coloring, instrument, singing, dancing, hair/nails/makeup, designing something
What are the "What" skills?
Observe, Describe, Participate
How do you Tip the Temperature?
When do you use ACCEPTS skills?
When you need to take a break from a crisis/distressing moment.
"I'm doing the best I can." This is an example of which IMPROVE skill?
Encouragement
This term means accepting what you cannot change so you can spend time time and energy on things you can change.
What is radical acceptance
Non-judgmental, one-mindful, effective
What does TIPP stand for?
Tip the temperature, intense exercise, paced breathing, paired muscle relaxation
How do you use the Emotions skill from ACCEPTS?
Do something to create a new emotion that will compete with your distressing emotion
Give 1 example of the Meaning skill from IMPROVE.
Find the positives, silver linings, values, find a purpose for what you are going through, etc.
Short/Long Term and Do/Don't are the two types of this skill
What are pros and cons
What is Wise Mind?
Being able to feel your emotions and focus on the facts
Explain 4-7-8 breathing
Breathe in for 4 seconds, hold for 7 seconds, breathe out for 8 seconds
How do you use the Push Away skill from ACCEPTS?
Block out a painful situation in the moment using a technique such as imagery until you are ready to deal with it effectively.
Give 3 examples of the Vacation skill from IMPROVE.
turn of your phone, take a 1 hour rest, watch a few episodes of TV, take a shower, get in bed, etc.
How does doing a half smile help you manage distress?
It signals to your body that you are safe and it is okay to relax.
What should you do if you notice yourself judging?
Try not to judge the judging!
Explain paired muscle relaxation
Tense your muscles as you breathe in, and relax your muscles as you breathe out.
What does ACCEPTS stand for?
Activities, Contributions, Comparisons, Emotions, Push Away, Thoughts, Sensations
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One at a time, Vacation, Encouragement
What are the 2 things a break should be when using distress tolerance?
Planned and Temporary