Distress Tolerance Goals
True Or False: Pain and distress are part of life and cannot be avoided.
True
Wise Mind ACCEPTS is a Crisis ________ Skill.
Survival
A way to remember these skills is to think of soothing your ____________.
Your 5 Senses
True or False: Imagining hurtful emotions draining out of you like water coming out of the sink is an example of using Imagery throughout the IMPROVE skill?
True
How can we do the "T" (temperature) in the TIPP skill?
We want to tip the temperature of our body. So we can splash cold water on our face, we can hold a cold pack or bag of ice on our eyes and cheeks, etc.
Finish the sentence:
The main goal of Distress Tolerance is to get_________ the painful situations in the short-term or the longer term without making things _________.
The main goal of Distress Tolerance is to get THROUGH the painful situations in the short-term or the longer term without making things WORSE.
The "A" in ACCEPTS stands for what?
Activities
What are you 5 Senses?
Vision
Hearing
Smell
Taste
Touch
True or False: The "V" in IMPROVE stands for: with a brief Vacation. This means you need to go away on a vacation to the beach to give yourself a break.
False
The TIPP skills is used when emotional arousal is very high, we we are completely caught in Emotion Mind, and we are feeling emotionally overwhelmed. What does TIPP stand for?
T-Temperature
I-Intense Exercise
P-Paced Breathing
P-Progressive Muscle Relaxation
What is a crisis?
-A stressful or traumatic event
-Short Term
-Something we want resolve NOW!
The first "C" in ACCEPTS stands for Contributing. Give an example of how you can do this.
Doing volunteer work, giving something to someone else, making something nice for someone else, holding the door opened for someone, giving someone a compliment taking a friend to dinner, driving someone somewhere, helping someone with housework, do a surprising thoughtful thing
Give two examples of how you can self soothe with vision.
Light a candle and watch the flame, drive around and look at the fall leaves, look at artwork, rearrange your space to make it look pleasing, walk through nature and look at the scenery
Give an example of how you can utilize the V (with a brief Vacation) in the IMPROVE skill.
Give yourself a vacation whether that's a real vacation or just getting in bed to pull the covers over your head for 20 minutes. Unplug your phone for the day or take a 1-hour breather from the work you have been doing. We are trying to give ourselves a "brain break."
Radical Acceptance is approving the way someone has mistreated us in the past.
False
What's the difference between acceptance and approval?
Acceptance is not fighting or judging reality- "It is what it is."
Approval is idea that I condone, sanction, or endorse this thing that is occuring.
Why do we use the Wise Mind ACCEPTS skill?
To manage the crisis that we are in so that we don't make it worse. This is a good way to distract ourselves.
When we are self soothing with hearing, we want to be mindful of what???
Any sounds that may come your way, letting them go in one ear and out the other
True or False: Using the serenity prayer is a way that we can practice the "P" in IMPROVE.
Yes- the "P" stands for with Prayer.
When you need to make yourself feel better to prevent problem behaviors, what Distress Tolerance Skill should you use?
Self Sooth
Stop or Control Them
Each letter in ACCEPTS stands for something. List three of them.
A- Activities
C- Contributing
C- Comparisons
E- with opposite Emotions
P- with Pushing away
T- with other Thoughts
S- With intense other Sensations
Give three examples of how you can self soothe using touch.
taking a bubble bath, petting a pet, having a massage, soaking your feet, putting creamy lotion on, using a cold compress on your head, hug someone, wrapping yourself up in a fuzzy blanket
List what three of the letters in IMPROVE stand for.
I- with Imagery
M- with Meaning
P- with Prayer
R- with Relaxation
O- with One thing in the moment
V-with a brief Vacation
E- with Encouragement
Our co-worker has wronged us. We want to get revenge on them. What skill could we use to decide if this is something we should follow through on or not?
Pros & Cons