Crisis Survival Skills
The skill we use when we are so emotional we can't think straight
What is STOP or TIPP?
This is the skill of accepting the things you cannot change.
What is Radical Acceptance?
The A stands for this
What are ACivities?
The R stands for this
What is Relaxation?
I feel heat rising and my heart beating rapidly and my breathing is shallow. The skill I use is this
What is TIPP?
The Self Soothe skills are about comforting yourself with these
What are the 5 senses: Vision, Hearing, SMell, Taste, touch
This is one of the 4 choices you have when you are faced with a problem,
1. Figure out how to solve it
2. Change how you feel about the problem
3. Accept it
4 Do nothing and stay miserable, possibly making things worse.
Reading, doing word puzzles, counting games, repeating lyrics are all examples of this part of the skill.
What are Thoughts
The O reminds us to do this
What is One thing at a time?
I just had a fight with my parent and I have a tutor coming in an hour. I would use this skill to get me in a better place to focus on working with the tutor.
What is IMPROVE?
We use IMPROVE when we want to do this
What is Make the moment better or create more positive emotions?
Refusing to change something that must be changed or trying to change a situation that cannot be changed is called this.
What is Willfulness?
The two Cs stand for these.
What are Contributing and Comparing?
Going out for Starbucks when your homework is stressing you out so much that you can't focus on it is an example of this
What is taking a Vacation?
I am feeling intensely anxious about going to a school dance in a few hours. I watch my favorite comedy while crocheting until it's time to go. I am using these skills.
What is ACCEPTS?
the skills we use to distract from bad feelings so we don't make impulsive decisions when we are in emotion mind
What is ACCEPTS
Rejecting reality turns pain into this.
What is Suffering?
Compartmentalizing is another way of doing this for the P.
What is Pushing Away?
The goal of using IMPROVES is to do this
What is replacing or improving negative emotions?
I am drinking lavender tea and wearing my coziest pajamas the night before I have a big test that I am nervous for. I am using this skill
What is self-soothe?
We use this to compare potential outcomes
What is Pros and Cons?
It starts with recognizing that you are NOT accepting reality.
What is Turning the Mind?
This is the purpose of using ACCEPTS.
What is keeping you from making things worse/acting impulsively/acting in emotion mind?
This is what we CANNOT do with our IMPROVE skills
What is solve our problems?
I am thinking about something awful that happened in my past and wishing it didn't happen that way, when I say to myself, "I can't go back and change it." I am using this skill
What is Radical Acceptance or Turning the Mind?