Crisis Survival Skills 1
You know you are in this when the situation is:
1. Highly stressful
2. Short-term
3. Creates intense pressure to resolve the issue now
What is a crisis?
This skill is how we accept reality using our face.
What is half smiling?
This skill can be utilized when one uses addictive behaviors to rebel
What is alternate rebellion?
This term is how we accept reality with our arms and hands.
What is willing hands?
This skill may utilize self-encouragement and rethinking the situation
What is the "E" in IMPROVE the moment?
This skill may utilize contributing
What is the "C" in Distracting with Wise Mind ACCEPTS?
These steps are needed to practice this skill:
1. Observe the willfulness
2. Radically accept that in this moment you feel willful
3. Turn your mind towards acceptance and willlingness
4. Try Half smiling and a willing posture
5. Ask, "What is the threat?"
What is willingness?
This skill means replacing addiction reinforcers with abstinence reinforcers.
What is Community Reinforcement?
This term means doing just what is needed in each situation, wholeheartedly without dragging your feet. It is being open.
What is willingness?
This skill consists of:
1. Changing the temperature
2. Intense Exercise
3. Paced Breathing
4. Paired Muscle Relaxation
What are the TIPP skills?
This skill consists of:
1. Imagery
2. Meaning
3. Prayer
4. Relaxing actions
5. One thing in the moment
6. brief Vacation
7. self-Encouragment and rethinking the situation
What is IMPROVE the moment?
This term means refusing to tolerance the moment, refusing to make changes that are needed, giving up, needing to be in control.
What is willfulness?
This is the state of mind one aims to be in when it comes to addiction.
What is clear mind?
1. You don't have the skills for acceptance
2. You believe that if you accept a painful event you are approving it and nothing will be done
3. High emotional intensity
What are factors that interfere with acceptance?
We can use this to evaluate the positives and negatives of acting on a crisis urge
What are pros and cons?
Practicing paced breathing is a part of this skill
What is the TIPP Skill?
This term is defined as accepting in your mind, your heart, and your body.
What is Radical Acceptance?
This skill is the synthesis of abstinence and harm reduction.
What is dialectical abstinence?
To do this skill, one must:
1. Observe your thoughts
2. Adopt a curious mind
3. Remember: you are not your thoughts
4. Don't block or suppress your thoughts
What is Mindfulness of Current Thoughts?
This skill includes utilizing:
1. Vision
2. Hearing
3. Smell
4. Taste
5. Touch
What is self soothing?
This skill has us:
1. Stop
2. Take a step back
3. Observe
4. Proceed Mindfully
What is the STOP Skill?
This term is used when one makes the choice to accept.
What is Turning the Mind?
This skill means accepting at the most radical level that you are not going to engage in addictive behavior again, then moving to actively cut off all addictive behavior options
What is burning bridges?
The steps to practice this skill include:
1. Observing you are not accepting
2. Making an inner commitment to accept reality as it is
3. Do it again, as many times as needed
4. Develop a plan to catching self in future when drifting away from acceptance
What is Turning the Mind?
This skill consists of:
1. Activities
2. Contributing
3. Comparisons
4. Emotions
5. Pushing Away
6. Thoughts
7. Sensations
What is Distracting with wise mind ACCEPTS?