Distress
What does it mean to TOLERATE distress?
To put up with, to manage, to cope with
How would you implement the Temperature component of the TIPP skill?
Hold your breath and EITHER a) put your face in a bowl of cold water OR b) hold an icepack on your eyes and cheeks while bending over with your head between your knees
Name the Six senses of DBT
sight, hearing, touch, taste, smell, movement
Name 5 Activities you can do to cope with distress.
Watch TV, listen to music, play video games, read, journal, art activities, play outside, go for a walk, cook, spend time with a friend or family member, clean your room
Name one long-term goal you have
Responses vary
Do Distress Tolerance skills improve the situation/fix the problem?
NO! Distress Tolerance skills help us to navigate the situation without making things worse for ourselves.
Without looking at your handouts...what does each letter in TIPP stand for?
Temperature, Intense Exercise, Paced Breathing, Paired (or Progressive) Muscle Relaxation
What is your favorite way to self-soothe?
Each member of the team must provide a response to earn points.
How can you REPLACE your thoughts?
Read, count the tiles on the ceiling, do word or number puzzles, count numbers, sing a song in your head
Name one PRO of acting on a crisis urge when distressed
Distraction, temporary relief
What's another name for Distress Tolerance skills?
Crisis survival skills
On the emotion thermometer (0 to 10), TIPP skills are most useful when you are within what range?
7 to 10
Give an example of self-soothing using the Touch sense
Petting a dog/cat, taking a shower/bath, brushing your hair, hugging a loved one, changing into comfortable clothes, using a fuzzy blanket
Emotions in ACCEPTS is all about creating different emotions.
If you are feeling SAD, how could you create a different emotion?
Watch a funny show/video
Watch a thriller
Get physically active
Name one PRO of resisting a crisis urge when distressed
Learn to use effective coping skills, no legal consequences, no loss of privileges, build trust with caregivers, feeling proud of yourself
Why would we want to learn to tolerate distress?
To avoid acting impulsively (acting impulsively can lead to us hurting ourselves or others, OR not getting what we want)
The TIPP skill is most helpful when you feel what two emotions?
Anger, anxiety
Give two examples of soothing movement
Name two ways you can CONTRIBUTE to (do something nice for) someone else.
Name one CON of acting on aggression
Lose privileges, legal consequences, hurt relationships, physical pain
Explain how Distress Tolerance skills are like bandaids.
Bandaids do not fix or improve an injury. They prevent further bleeding.
Distress Tolerance skills do NOT solve our problems. They help us to get through a crisis without making it worse for ourselves.
What is the name of the body system responsible for activating our fight or flight response?
Sympathetic nervous system
Name something SOOTHING for each of the DBT Six Senses
Sight
Hearing
Touch
Taste
Smell
Movement
What does each letter of ACCEPTS stand for?
Activities
Contributing
Comparisons
Emotions
Pushing away
Thoughts
Sensations
1. One pro of acting on the urge
2. One con of acting on the urge
3. One con of resisting the urge
4. One pro of resisting the urge
Crisis urge examples: self-harm, aggression, substance use, risky behavior