Distress Tolerance
What is a goal of using Distress Tolerance Skills?
To help avoid further esclation
What are the 3 types of "minds"?
Reasonable mind, Wise mind, and Emotional Mind
What does TIPP stand for?
Temperature, Intense exercise, Paced Breathing, and Paired Muscle Relaxation
What does DBT stand for?
Dialectical Behavior Therapy
Distress tolerance are used to help solve your problems.
True or False?
False
Name 3 mindfulness techniques
Grounding, deep breathing, and pay attention to present moment
What is one example of T from TIPP?
Holding/eating ice & ice dive
Name 3 DBT skills
Mindfulness, TIPP, and Interpersonal Effectiveness
What is Self-sooth?
Using the 6 senses to help ground
What is the Non-Judgmental Stance?
SEE but do not EVALUATE.
What is one example of I from TIPP?
Running, sports, lifting weights, etc.
When is the best time to use coping skills?
Before high esclation
What is radical acceptance?
Acknowledge what it is, let go of fighting reality, and let your mind accept the reality of the situation
Name a time and place that you can be mindfull
Anywhere and anytime!
What is one example from the first P in TIPP?
Deep breathing or box breathing
What are some emotional regulation strategies?
Name the emotion, validate the emotion, identify triggers, journaling, meditation, etc.
In what situations are pro's and con's list most helpful?
When making big decisions, faced with an issue that needs resolved, etc.
What is box breathing?
Breath in for 4 seconds, hold for 4, breath out for 4, hold for 4 and repeat as many times as needed.
Body scan or tightening muscles and relaxing slowly.
What are the 4 skills of DBT?
Mindfulness, Distress tolerance, Interpersonal effectiveness, and Emotional Regulation