Overview/Pros & Cons
What is the PRIMARY goal of using distress tolerance skills?
To get through a crisis without making a situation worse.
What does STOP stand for?
Stop
Take a step back
Observe
Proceed mindfully
What word do we use to remember distraction skills?
ACCEPTS
Identify the six senses we can self-soothe
Vision, hearing, smell, taste, touch, movement
What is RADICAL about radical acceptance?
To identify what you have control over/can change, what you don't have control over, and accept things you cannot control ALL THE WAY (mind, body, soul)
True or False: We likely only need to use one distress tolerance skill to not make things worse.
FALSE: when distressed, you often have to layer distress tolerance skills!
Which distress tolerance skill mimics the dive response and, thus, slows down heart rate and blood pressure?
Temperature of TIPP
Too much distraction can lead to ___.
AVOIDANCE
Identify a soothing activity that involves at least three senses.
Responses will vary!
E.g., Drinking tea (taste/smell) in a robe (touch) while doing a puzzle (vision)
What is radical acceptance NOT?
Agreement, approval, liking, loving
When is the best time to MAKE a pros and cons list?
When you are feeling calm, settled and have access to wise mind.
When our SUDS are __ to __, we should use STOP and TIPP.
90-100
You're feeling really distressed but agreed to help a friend with their homework. You decide not to cancel. What ACCEPTS skill did you use?
distracting with contributions
What does it mean to find meaning in a crisis?
To make lemonade out of lemons or learn lessons from the pain
Your having urges to act on a target behavior. What would willingness look like in this setting? What would willfulness look like?
Responses will vary!
Willingness - accepting your emotions, skills application, reaching out for coaching, etc!
Willfulness - "sitting on your hands," thinking and believing "I can't tolerate this. This will never change." Saying skills won't help without trying them.
What are the benefits of using pros and cons skill during a crisis?
-increased time between intense emotion and acting on an urge
-allows you to weigh and compare both actions
What does TIPP stand for?
Temperature, Intense Exercise, Paced breathing, Progressive relaxation
What is the difference between distracting with pushing away and avoidance?
Pushing away is TEMPORARY. The goal is to return to the emotion when you're better ready to manage it!
True or false: When your body feels dysregulated, it can be helpful to identify areas that feel neutral.
True! (e.g., your right pinky toe, the hair on your neck, the space between your eyes)
Two-part question:
True or False: You usually only need to redirect your thoughts toward acceptance one time to effectively practice radical acceptance.
What skill is this referencing?
FALSE, you often have to redirect your attention toward acceptance again and again
Turning the Mind
Identify during which scenarios it's appropriate to use distress tolerance skills
A. Solving everyday problems
B. You feel intense pain that cannot be resolved quickly
C. You're having urges that will make things worse
D. You want to build a life worth living
B. You feel intense pain that cannot be resolved quickly
C. You're having urges that will make things worse
To settle our nervous system through paced breathing, it's best to ___ longer than we ___ .
Exhale/breathe out
Inhale/breath in
Identify a distraction skill that falls within 3 or more categories (i.e., activities, contribution, etc.)
Responses will vary!
E.g., Watching a scary movie very loudly - activity, different emotions, other sensations
How can we be sure improving the moment with a vacation isn't avoidance?
Make it brief! Recognize if taking a brief vacation will make things harder long term.
What are the five options when faced with a painful situation?
1. Change the situation/Solve the problem
2. Change how you feel/think about the situation
3. Accept the situation
4. Stay miserable
5. Make things worse