Distress Tolerance Jeopardy

Crisis Survival Skills

100

This skill forces us to freeze and can prevent us from acting on impulsive urges

STOP skill 

200

This skill involves using our 5 senses to crease a sense of calm and comfort, while also helping to regulate emotions

Self-Soothe skill

300

When able to distract ourselves, this skill can help us tolerate the current moment when we can't change it

IMPROVE skill 

400

This skill involves pairing distressing situations with encouraging statements and relaxation 

Effective Paired Re-thinking

500

What does each letter of the ACCEPTS skill stand for? 

Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations

General

100

The ACCEPTS skill is useful when ______ from what's triggering our distress

Distracting 

200

This skill refers to noticing our thoughts without suppressing, judging, or analyzing them

Mindfulness of Current Thoughts 

300

This skill refers to noticing different sensations throughout the body while also focusing on one's breath

Body Scan Meditation 

400

Name two reasons to use crisis survival skills

1. Emotional pain threatens to become overwhelming

2. We cannot immediately problem solve or change a situation for the better, or doing so may make it worse

500

Name the 3 goals of distress tolerance 

1. Survive crisis situations without making them worse

2. Accept Reality and reduce suffering 

3. Become free 

Reality Acceptance

100

This term refers to doing just what is needed wholeheartedly, without dragging our feet

Willingness 

200

This skill involves relaxing our face from the top of our head down to our chin and jaw, while also letting our lips slightly turn up. 

Half-Smile 

300

This term can refer to "refusing to do what is needed or tolerating the moment"

Willfulness 

400

How do we define suffering in DBT

Pain + non-acceptance

500

This skill helps put us on the path towards acceptance, and is often depicted as a "fork in the road"

Turning the Mind 

Nervous System Regulation

100

These skills help use drastically reduce emotional arousal and can quickly regulate our nervous system

TIP skills 

200

What does the "I" in TIP stand for 

Intense Exercise 

300

This skill involves tensing up parts of your body when inhaling, and releasing tension when exhaling 

Paired Muscle Relaxation 

400

What is the name of name of the biological response we activate when submerging our face in cold water and holding our breath

Mammalian Dive Reflex 

500

Name the two parts of the nervous system as well as what they responsible for

1. Sympathetic Nervous System-Flight/Flight/Freeze

2. Parasympathetic Nervous System-Rest and Digest, creates a sense of calm