Distress Tolerance
True or False - Distress Tolerance skills are used for long-term.
False
(Distress Tolerance skills are used for the short-term only)
This is the skill we are using when we focus our entire attention on what we are doing right now, being aware of body movements or sensations while we’re walking, cleaning, eating, etc.
One thing in the moment.
A skill that requires you to focus on making the exhale greater than the inhale.
Paced Breathing.
What does TIP stand for?
Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation.
This skill is intended to change your body chemistry quickly in order to reduce the effects of an overwhelmed emotional mind
The complete and total acceptance of reality. It's about embracing reality as it is, even when faced with difficult or distressing circumstances.
What is Radical Acceptance?
Distracting- what does the acronym ACCEPTS stand for?
What is activities, contributing, comparisons, emotions, pushing away, thoughts, and sensations?
This skill is used when we turn our mind towards the acceptance road and away from the road of rejecting reality
Turning the Mind
What does STOP stand for?
Stop, Take a step back, Observe, Proceed mindfully
What is the difference between distracting and avoiding?
Avoiding is choosing not to deal with it. When you choose to distract yourself from a distressing situation, you still intend to deal with it in the future, when your emotions have calmed down to a tolerable level.
Using a lot of energy to stay stuck.
Willfulness.
Is like facing a fork in the road.
What is Turning the Mind?
True or False-Distress Tolerance skills are intended to work every time?
False.
When two seemingly conflicting things are true at the same time.
What is a dialectic?
Use any time you have to decide between two courses of action.
What is pros and cons?
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One Thing in the Moment, Vacation, Encouragement
IMPROVE skill is to improve the moment by replacing the immediate event that has caused unpleasant emotions, with a more positive act, thereby making the moment more pleasant and easier to tolerate.
What does the DBT Self-Soothing skills involve?
Your 5 senses.
Sight, sound, smell, touch, and taste.
What does DBT stand for?
Dialectical Behavioral Therapy
Can distraction techniques replace other skills in DBT?
No: Distraction techniques are one component of a comprehensive set of DBT skills. While they are effective for temporarily managing distress, they may be complemented by other skills for long-term emotional regulation.
True or False: The purpose of distress tolerance skills is to eliminate or avoid all sources of distress in one's life.
False: The purpose of distress tolerance skills is to improve one's ability to cope with distress, not to eliminate all sources of distress
Accepting reality with your body.
Half smiling and willing hands.
Do not use crises survival skills for?
Everyday problems.
When we don’t accept reality as it is in the present moment, we run the risk of becoming ______ and having our ______ increase.
Stuck; Suffering.
Imagine believing what you don't want to accept. Rehearse in your mind what you would do if you accepted what seems unacceptable.
What is coping ahead?
How long is it recommended to hold your face under cold water for a face-dive?
15-30 seconds.
What are the 4 modules of DBT?
Interpersonal Effectiveness, Emotional Regulation, Mindfulness, Distress Tolerance