True or False
It's unnecessary to practice Distress Tolerance outside of a crisis
False: Trying to use Distress Tolerance in the midst of a crisis without having practiced them first will not work
Define Radical Acceptance
Radical Acceptance is the practice of fully acknowledging and embracing reality as it is, without resistance, judgment, or the need to change it
Dipping your face in cold water (or exposure to cold), what skill is this?
Temperature (part of the TIP skill)
Give three examples of Alternate Rebellion
Various Answers
Radical Acceptance means learning to like and enjoy the situation or emotion you are working to accept
False: We don't need to like or enjoy the situation or emotion we are feeling, we are working to keep it from creating more suffering for us
Making a conscious decision to accept over and over
What is Contributing?
Refocusing attention from yourself to what you can do for others (part of Wise Mind ACCEPTS)
Define Dialectics
Two things or perspectives that can be true at once
Distress Tolerance skills should be used in every situation and for solving all problems
Distress Tolerance skills will be most effective when they are reserved for a true crisis situation
What is Half-Smiling and Willing Hands?
Half-smiling and willing hands are mindfulness techniques that involve adopting a relaxed, accepting facial expression (half-smiling) and an open, non-resistant posture (willing hands) to promote emotional calm and acceptance in challenging situations.
Self-soothing with the Six Senses (what are they?)
Vision, Scent, Hearing, Touch, Taste and Movement
True or False? Mindfulness is necessary for every Distress Tolerance skill.
True: Mindfulness is the "umbrella skill" of DBT, without it, our skills will not work!
DAILY DOUBLE: When working to stay away from a problem behavior, we are committing 100% to never doing it again
True: While we are making a commitment to not engaging in a problem behavior, that does not mean we need to be perfect or won't accidentally slip up
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
Name three skills in IMPROVE the Moment
I - Imagery, M - Meaning, P - Prayer, R - Relaxation, O - One Thing in the Moment, V - Vacation, E - Encouragement
What is Adaptive Denial?
Pushing off a problem behavior or emotion until the urge goes away (problem behavior) or until we can process the emotion
Crisis Survival tools (especially TIP) are working to activate the parasympathetic nervous system, stopping the production of adrenaline and cortisol (stress hormones)
True: When we are in "fight or flight" our sympathetic nervous system is producing stress chemicals. Crisis survival tools help cease the production of adrenaline and cortisol
1. Change the situation/Solve the problem
2. Change how you feel/think about the situation
3. Accept it
4. Stay miserable
DAILY DOUBLE: What's the difference between distracting (using our crisis survival tools) and avoiding during emotional dysregulation or conflict?
Distraction helps us regulate emotion so we can problem solve. Avoiding is not addressing the problem or emotion and typically makes things worse...
Name the three States of Mind in DBT
Emotion Mind, Reason Mind and Wise Mind