MISCELLANEOUS
Distress Tolerance skills are skills of acceptance
True or False
TRUE
Thinking about the good and bad outcomes of tolerating and not tolerating distress.
What are the Two categories of distress tolerance?
Crisis Survival and Acceptance
Distress Tolerance skills are designed to help you solve your problems.
True or False
False
Refocusing attention from yourself to what you can do for others
Replacing immediate negative events or emotions with more positive ones.
Identifying what you have control over, what you don't have control over, and skillfully letting go of things you cannot control.
Being willing is an example of what distress tolerance skill?
Acceptance
What is a goal of using distress tolerance skills?
To get through the Red Zone without making a situation worse.
What is the difference between Push Away and Avoidance?
With the Push Away skill, you only push away the thought/distress temporarily. You must bring it back when you're better ready to manage it!
Examples: VISION: Walk in a pretty part of town. Look at the nature around you. HEARING:Listen to beautiful or soothing music, or sounds of the ocean. SMELL: Smell breakfast being cooked. Light a candle. TASTE: Have a special treat, and eat it slowly, savoring each bite. TOUCH: Take a bubble bath. Pet your dog
What does it mean to be Willing?
Willing means that you make efforts to help, try something, accept things for what they are & not fight against them
What does ACCEPTS stand for?
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations
Acting opposite to our current emotional state/urge.
Example: Take a walk around the block when feeling tired
Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement
1. Change the situation/Solve the problem
2. Change how you feel/think about the situation
3. Accept it
4. Stay miserable
TRUE/FALSE: Distress tolerance skills should be used in every situation and for solving all problems.
FALSE - Distress tolerance skills will be most effective when they are reserved for a true crisis situation.
Radical Acceptance is important because we have to learn how to try to eliminate pain in our lives.
True or False
FALSE: Pain cannot be avoided.
Trying to compare your current situation or the current crisis to a situation that's worse than the one you're in now.
Ex: You could compare yourself to people who have less than you have or you could think about times in your life when things have been a lot harder or you didn't have the same resources you have now. You're trying to get yourself to sort of say in your mind, 'Could be worse'.
1. Don't take vacations that will harm you.
2. Don't make your vacation too long.
Making a conscious decision to accept over and over
What are the four categories of crisis survival strategies?
Distracting, Self-soothing, Improving the moment, Focusing on Pros and Cons