ACCEPTANCE Skills
Taking your mind off the problem for a while is this type of coping skill. (DOUBLE if you can name examples)
What are "distraction skills".
When you challenge your version of events or attempt to consider a new perspective.
What is "thought reframing".
The goal of distress tolerance is...
What is "to survive a crisis without making it worse".
What is an example of using opposite action as a coping skill?
Choosing to respond to our feelings in a way that is opposite of our biological response. (remain calm, engage, take a break, affirmations, etc.)
Coping skills help you get through hard days.
True- coping skills can help you feel calmer, happier, and stronger.
To adjust to reality as it is unconditionally..
What is "radical acceptance".
When you examine how you feel and what your urge is, and instead do the opposite.
What is "opposite action".
One skill that engages all the senses while grounding is ...
What is the "5, 4, 3, 2, 1 technique".
Comforting yourself through your five senses is this type of coping skill. (DOUBLE if you can name examples)
What is "self-soothing".
What is something that gets you mad/upset/frustrated?
What coping skill could you use?
The process of arriving to a fork in the road and choosing to focus on the path that leads to less suffering.
What is "turning the mind".
This skill helps a person to distinguish what is a reliable, proven statement versus a belief or thought.
What is "checking the facts".
Coping skills are only needed when you are in a crisis. T/F
False- They should be used regularly. Coping skills are essential for reducing stress and dealing with difficult emotions. They do not solve problems, but they give us time to process and manage our emotions.
What is an example of how you could use a self-soothing coping skills?
*Must use senses*- stress balls, music, happy pictures, gum, candles, bath, etc.
What makes a coping skill unhealthy?
If it does more harm than good.
What do the A, C, and T stand for? (HINT: does acceptance commitment therapy)
What is "Accepting thoughts and feelings. Connect to your values. Take committed action."
Changing how you feel, think or act about a problem can be accomplished using these skills.
What are the "emotion regulation skills".
Name three distress tolerance skills from DBT.
What is "radical acceptance, TIP, STOP, DEAR MAN, self-soothing, ACCEPTS, IMPROVE, and Pros and Cons", etc.
What is an example of an emotional awareness coping skills?
Journaling, art, charting emotions, etc.
Talk about one time when you used a coping skill.
How did it help you?
What does the acronym ACCEPTS stand for?
What is "activities, contributing, comparisons, emotions, pushing away, thoughts, and sensations".
What are the 6 stages of change. (DOUBLE: describe each stage)
What is "Precontemplation, Contemplation, Preparation, Action, Maintenance, Relapse".
Humans function best when their nervous system is regulated. This requires us to stay within...
What is the "window of tolerance".
What is deep breathing, meditation, grounding exercises, yoga, etc.
Mindfulness - can help you calm your body and mind
Crying is an unhealthy coping skill.
False- crying is a very healthy way to deal with strong feelings, as long as it isn't happening too often each day.