Distress Tolerance 1
What is the term that means accepting something fully, both mentally and emotionally? It does not require liking or approving of something. You’re just accepting the facts of the situation.
Radical acceptance
What does T stand for?
Temperature
Using imagination to picture calming or safe situations
Imagery
What is A in ACCEPTS?
What does DBT stand for?
Dialectical Behavior Therapy
Using your 5 senses can help with _________?
Self-soothing
Holding ice, splashing cold water on your face, or using a cold pack
This skill encourages finding purpose or value in difficult experiences.
Contributing and Comparisons
What DBT skill category focuses on surviving crisis situations without making things worse?
Distress tolerance
Name one reason distress tolerance skills are useful during emotional crises.
Prevents impulsive reactions, helps calm emotions, improves decision-making, keeps people safe.
This TIPP skill slows breathing down to help regulate emotions and the nervous system.
Paced breathing
Skill meaning to accept what you cannot control or seek guidance on navigating a difficult situation. Connect with a higher power or your own wise mind.
Prayer
What is Emotions in ACCEPTS?
Do something to create a new emotion that competes with your distressing emotion.
Who created DBT in late 1980s?
Marsha Linehan
When emotions are extremely intense, DBT teaches people to focus first on this before solving the problem.
Surviving crisis safely
TIPP skill that focuses on relaxing muscles in the body one group at a time.
Progressive Muscle Relaxation (PMR)
“I got this!” “This too shall pass.” “I survived before, and I’ll survive again.” “I’ll be OK.”
Count backwards from 1,000 by 7, Name as many animals as you can, starting with “A.”
This core skill module of DBT focuses on being present and aware
Mindfulness
Why can acting impulsively during intense emotions make situations worse?
consequences, damaged relationships, regret, unsafe behaviors, increased emotional distress
For I skill in TIPP, how long should you exercise for at what intensity?
Meaning of One thing in the moment
Immerse yourself in a simple or repetitive activity that requires your full engagement.
What is the purpose of ACCEPTS skill?
7 techniques for tolerating distressing emotions until they pass
Name 4 main components of DBT.
Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness.