Solve the Problem
Create a pros/cons list.
Name the cognitive distortion: Since I did not complete this task perfectly, I am a complete failure.
Black and White Thinking; Polarized Thinking
List examples of things we are 'accepting' in Radical acceptance.
The situation, our thoughts, and feelings, limitations, reality.
Doing nothing is an option. When could this option be appropriate?
Example: doing nothing for a short period of time before or after trying another option.
Pain or suffering? Something that is usually longer term.
Suffering
What is the last step of the problem solving skill?
Evaluate the outcomes.
What does the STOPP skill stand for?
Stop: pause for a minute
Take a breath
Observe
Pull back, put in some perspective
Practice what works
What does the 'radical' part of radical acceptance mean?
Radical means all the way, complete and total
Pain or Suffering? It is inevitable.
Pain
Sometimes before beginning the problem solving skill we need to use ______ skills to decrease our SUDs.
distress tolerance
When practicing the helicopter view, describe the perspectives we can take.
Self, Others, Outsider, Wise Mind
What are some benefits of radical acceptance?
Pain can't be avoided, rejecting reality does not change reality, acceptance is often necessary to implement change
Pain
What are some steps of problem solving before identifying possible solutions?
Describe the problem situation, check the facts, identify your goal in solving the problem.
Describe Wise Mind.
Using a combination of rational and emotional mind.
What is the first step to radical acceptance?
Observe that you are questioning or fighting reality ("It shouldn't be this way")
Pain or suffering? When we do not accept reality.
Suffering
Explain the step of brainstorming solutions.
Brainstorm even outrageous ideas; ask for solutions from people you trust; do not be critical of any ideas (evaluating ideas is in the next step!)
Describe the cognitive distortion: I just know she's mad at me, she didn't talk to me at all yesterday.
Mind reading
Name something that interferes with radical acceptance.
You don't have the skills for acceptance, you believe if you accept a painful event you are making light of it, emotions get in the way.
Describe the Evil Eye of Suffering
The pupil of pain is inevitable, always there; the ways we try to avoid or control or not accept reality create the veins of suffering