Mindfulness
Distraction Skills
Self-Soothe/ IMPROVE Skills
Pros & Cons/Reality Acceptance
When the crisis is an addiction?
100
What is Mindfulness?
Being present in the moment
100
What is the distraction acronym?
ACCEPTS
100

What is Self-Soothe?

Using the 5 senses to ground and comfort yourself

100
What is Pros and Cons?

Thinking about the good and bad outcomes of tolerating and not tolerating distress.

100

What are the Three States of Mind?

Addict mind, Clean Mind, and Clear Mind

200
True/False: Mindfulness is a relaxing activity and can help prepare you for sleep in the evening

False: Mindfulness is like exercise for your brain, it requires focus and attention. It is not always pleasant or relaxing, especially if you are attending to aversive, uncomfortable, or painful experiences

200
What is Contributing?

Refocusing attention from yourself to what you can do for others

200
What is IMPROVE the Moment?

Replacing immediate negative events or emotions with more positive ones.

200
What is Radical Acceptance?

Identifying what you have control over, what you don't have control over, and skillfully letting go of things you cannot control.

200

What is dialectical abstinence?

The synthesis between abstinence and harm reduction.

300
Give three examples of mindfulness activities
Body Scan, Meditation, Deep Breathing, Mindful Eating (Raisin Exercise), Teflon Mind, etc.
300
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!
300
Give an example of Self-Soothe for each of the 5 senses

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

300
What is not part of acceptance?
Agreement, Approval,
300

Provide three examples of alternate rebellion?

See list on distress tolerance handout 21

400
What are the "What Skills" of Mindfulness
Observe, Describe, Participate
400
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 

400
What does the IMPROVE acronym stand for?

Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement

400
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

400

TRUE/FALSE: Willpower is all you need to remain abstinent. 

FALSE - That is clean mind thinking. You need clear mind to enjoy your success, while still expecting urges and cues and planning for when you're tempted. 

500
What are the "How Skills" of Mindfulness?
Nonjudgmentally, One-minded, Effectively
500

Describe the proper way to use Comparison

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'.

500
What are the two rules for Vacation?

1. Don't take vacations that will harm you.

2. Don't make your vacation too long.

500
What is Turning the Mind?

Making a conscious decision to accept over and over

500

What skill is creating visual images and smells that will compete with the information loaded into your visual and olfactory brain systems when cravings occur?

Building bridges

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