Wise Mind ACCEPTS
This ACCEPTS skill focuses on intensifying feelings or experiences... an example may be doing sit ups or push ups, hugging a mattress or pillow, or taking a cold shower.
Sensations (intensify other sensations)
Provide an example of Self-Soothing with your sense of hearing:
Listen to your favorite music, listen to sounds in nature, play an instrument, sing along to a song, etc.
True or False: A benefit of the IMPROVE the Moment skills is that I don't need any props like any of the distraction or self-soothe skills need.
TRUE
True or False: I only need to consider the short-term effects when making a pros and cons list.
FALSE
True or False: TIPP skills work by triggering the body system that calms our arousal levels.
TRUE!
This ACCEPTS skill focuses on doing something... such as listening to music, calling a friend, reading a book, or writing in a journal.
Activities (do something)
I like to self-soothe by taking a long bath or shower. Which sense am I using to self-soothe?
Touch
This IMPROVE the Moment Skill focuses on only what you are experiencing at ONE point in time. Instead of focusing on the past, future, or negatives about the present, I can choose to focus on only what I am experiencing in THIS moment. Which skill is this?
One Thing in the Moment
I am in a crisis and I am having an urge to act impulsively... I am considering binge drinking. What is ONE pro and ONE con of choosing to act on my urge?
EX: Pro: Distraction, pain going away, feeling courage, getting buzzed and feeling good
EX: Con: Feeling more guilty or shameful, getting sick, feeling pain more intensely
This TIPP skill focuses on calming you body down when it is revved by emotion. An example is walking fast or putting on music and dancing.
Intense Exercise
This ACCEPTS skill focuses on occupying your mind a different way... an example may be repeating the words to a song in your mind or counting the number of colors in a picture.
Thoughts (replace your thoughts)
True or False: Eating my favorite foods is not an example of a self-soothe skill.
FALSE: Taste
Sometimes I like to be my own cheerleader and self-talk in a positive way such as: "I'm doing the best I can." Which skill is this?
Encouragement
True or False: Considering the PROS is not as important as considering the CONS.
FALSE
An example of this TIPP skill involves putting your face in cold water to calm down fast (or hold a cold pack of ice water on your face).
Temperature
Sometimes I need to distract myself with this ACCEPTS skill. I used to listen to dark and depressing music when I was in a crisis, but now I've learned to create different feelings by playing music that is the opposite of how I'm feeling! What kind of skill is this an example of?
Emotions (creating different emotions)
This sense in the self-soothe skills is my favorite. I like to look at pictures of sunsets when I can't go see one in person. Which sense is this?
Vision
Provide an example of Vacation as a skill in IMPROVE the moment:
Taking a short walk, eating favorite food or drink, going on the internet, reading a book or magazine, etc.
True or False: Considering the pros and cons and choosing to tolerate distress can build a life for the long term.
TRUE! IF you want to build a fulfilling life, there are good reasons to work on stopping the coping strategies that mess you up and replacing them with effective coping strategies.
This TIPP skill focuses on tensing and relaxing each muscle group. We notice the tension, and notice the difference when we're relaxed.
Progressive Muscle Relaxation
What does the ACCEPT acronym stand for?
A: Activities
C: Contributing
C: Comparisons
E: Emotions
P: Pushing Away
T: Thoughts
S: Sensations
What are the 6 senses in self-soothe?
Vision, hearing, smell, taste, touch, movement.
What does the IMPROVE acronym stand for in IMPROVE the moment?
Imagery, Meaning, Prayer, Relaxation, One Thing in the Moment, Vacation, and Encouragement
True or false: There can be patterns in your own life of maladaptive behavior.
TRUE! Sometimes when all pros or cons are labeled as either short term or long term, there tends to be a pattern.
What does the TIPP acronym stand for?
Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation.