Fill in the Blanks
Distress tolerance is about _________ survival skills.
Distress tolerance is about crisis survival skills.
Give two examples of when distract skills would be helpful.
Thinking about the good and bad outcomes of tolerating and not tolerating distress.
What are the TIPP skills and WHEN should use use them?
Temperature, intense exercise, paced breathing, progressive muscle relaxation.
TIPP skills are to be used to calm your body during a crisis situation (SUDs 70+) when you need to survive the moment without making things worse for yourself.
Distress tolerance skills help you get through painful moments without _________ _________ ____________.
Distress tolerance skills help you get through painful moments without making things worse.
What is Contributing? (and why does it work?)
Refocusing attention from yourself to what you can do for others.
What is the purpose of IMPROVE the Moment?
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.
The cycle of avoidance is an anxiety-driven pattern where avoiding a feared situation provides temporary relief, but reinforces the fear, leading to higher anxiety and more avoidance in the long term.
Distress tolerance is about _________ _____ ________________, not fixing everything immediately.
Distress tolerance is about surviving the moment, not fixing everything immediately.
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 is NOT part of radical acceptance?
Agreement, Approval
What does it mean to be willful?
Willfulness refers to a state of stubbornness or resistance to change. It involves having a rigid or an inflexible mindset and refusing to consider alternative viewpoints or approaches. Willfulness is seen as a barrier to behavioral change. It can manifest as an unwillingness to try new coping skills or a reluctance to acknowledge and address problematic behaviors.
Distress tolerance goal = to eliminate _________________.
Distress tolerance goal = to eliminate suffering.
Provide the definition and give one example of Opposite Emotion
Acting opposite to our current emotional state/urge.
Example: Take a walk around the block when feeling tired/socializing when you feel anxious
Your friend is having urges to act impulsively. They tell you that distress tolerance skills never work for them when they are upset. What would you say to encourage them to try skills instead of immediately acting on their urge?
What are the four options for painful situations?
1. Change the situation/solve the problem
2. Change how you feel/think about the situation
3. Accept it
4. Stay miserable
When is it appropriate to use distress tolerance skills instead of problem solving skills?
Distress tolerance skills will be most effective when they are reserved for a true crisis situation. You use distress tolerance when your goal is to survive the moment without making things worse.
Why bother tolerating painful feelings and urges?
______ is a part of life and can't always be avoided.
If you can't deal with your _________, you may act __________.
When you act ________, you may end up hurting yourself, hurting someone else, or not _______ ______ _______ ________.
Pain is a part of life and can't always be avoided.
If you can't deal with your pain, you may act impulsively.
When you act impulsively, you may end up hurting yourself, hurting someone else, or not getting what you want.
What does the acronym ACCEPTS stand for? Give an example of each letter.
A - Activities: Engage in distracting, absorbing activities like hobbies, reading, cleaning, or playing a game to take your mind off the distress.
C - Contributing: Focus your attention on someone else or a cause outside yourself, such as doing a good deed or volunteering.
C - Comparisons: Put your current situation into perspective by comparing it to a time you survived a more difficult experience or thinking of others who are less fortunate.
E - Emotions: Create a new or competing emotion to shift your current state (e.g., watching a funny movie when feeling sad).
P - Pushing Away: Temporarily distance yourself from the distressing situation by leaving the room, visualizing putting your problems in a box, or simply refusing to think about the issue until a better time.
T - Thoughts: Keep your mind completely occupied with mental exercises or puzzles—like counting backward from 1,000 by 7 or doing a Sudoku—to prevent rumination.
S - Sensations: Use safe physical sensations to distract and ground yourself in the moment, such as taking a brisk walk, splashing cold water on your face, or listening to loud music.
What does the acronym IMPROVE stand for? Give an example of each letter.
I - Imagery: Visualize a relaxing, safe mental space.
M - Meaning: Find a purpose or value in the pain.
P - Prayer/Spiritual Connection: Connect with a higher power or your deepest beliefs for strength.
R - Relaxation: Use physical soothing, like deep breathing or taking a hot bath.
O - One-Mindfulness: Focus your entire attention strictly on the present moment.
V - Vacation: Take a brief mental break from your responsibilities.
E - Encouragement: Use positive self-talk and affirmations.
What is willingness?
Willingness refers to the ability to be open, receptive, and engaged in the present moment. It involves a mindset of acceptance and a willingness to participate fully in the process of change.
Willing means that you make efforts to help, try a coping skill, accept things for what they are & not fight against them
Draw a DBT-style Pros and Cons list on the board
Should have 4 boxes: pros of resisting urge, cons of resisting urge, pros of giving in to urge, cons of giving in to urge.