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This is the goal of distress tolerance.
What is to help you cope with difficult emotions?
This skill is often called "distract".
What is Wise Mind ACCEPTS?
This distress tolerance skill has us replace negative events with more positive ones.
What is IMPROVE the Moment?
The goal of this accepting reality skill is to look objectively (without judgment) at the benefits and costs of decisions.
What is Pros and Cons?
Taking a break when you are in emotion mind will help you regroup and decompress. When you return to the problem or crisis, you will be more effective because you are in this state of mind.
What is Wise Mind?
The two subsets of skills for distress tolerance.
What are crisis survival skills and accepting reality skills?
Each letter of ACCEPTS describes a way to temporarily distract yourself from a problem or crisis. These are what each letter stands for:
What is Activities, Contributing, Comparisons, Emotions, Push Away, Thoughts, Sensations?
Each letter of IMPROVE stands for a way to improve your thoughts or physical sensations so the moment you are in becomes easier to handle. They are:
What is Imagery, Meaning, Prayer, Relaxation, One thing at a time, Vacation, and Encouragement?
This skill means accepting (or understanding) what you cannot change, so you can spend your time and energy on things you can change.
What is radical acceptance?
Watching a funny movie or listening to happy music are examples of using this distress tolerance skill focused on distractions.
What is ACCEPTS (Emotions)?
This set of skills help you survive a very difficult or intense situation.
What is crisis survival skills?
This part of ACCEPTS means distracting yourself from your own problems by focusing on how to help someone else.
What is Contributing?
This skill is similar to IMPROVE the Moment in that you can change your emotions and reduce stress by making this expression.
What is half-smile?
This skill helps us change our thoughts so we can radically accept, it is meant to help us pay attention to our thoughts and making the decision to move towards acceptance.
What is Turn the Mind?
Taking a bubble bath, holding a stuffed animal, looking at beautiful pictures, or baking cookies are examples of this distress tolerance skill focused on comforting and nurting oneself.
What is Self-Soothe?
These skills help you focus on being effective with accepting reality or with things you cannot change.
What is accepting reality skills?
This C in ACCEPTS means distracting yourself from your own problems by putting your situation in perspective and focus on what is going well for you.
This distress tolerance skill is about using your emotional energy to be creative rather than getting stuck in a crisis.
The attitude we take towards difficult situations can cause suffering or it can lead to growth. When we are doing the best we can with what we have, even when things are unfair or challenging, we are using this skill.
Taking a vacation means taking a break from your stressors, having fun, and getting out of the day-to-day routine. Vacation is part of this distress tolerance skill.
What is IMPROVE the Moment?
When using crisis survival skills, it is important to know when to take a break and when to deal with the crisis. Breaks are meant to be ___________ and __________.
What is planned and temporary?
When we use our 5 senses to comfort and nurture ourselves instead of waiting for someone else to comfort and nurture us.
What is Self-Soothe?
Suffering is what happens when you do not deal with or accept pain. When you ______ ______, you can avoid suffering.
What is accept reality?
When we distract ourselves by physically or mentally leaving a crisis or problem situation, we are using this part of ACCEPTS.
What is Push Away?
The past, other people, rules, laws, and loss are examples of things we cannot change. When using this skill, we focus on the things we can change, such as our attitude, skill use, focus, and decisions.
What is radical acceptance?