Crisis Survival Skills
What are distress tolerance skills?
Skills for tolerating painful/distressful events and emotions.
Which skill helps you with distracting yourself effectively?
ACCEPTS
What is the difference between crisis survival skills and reality acceptance skills?
Crisis survival skills are used for crisis situations and not everyday problems. While reality acceptance skills help us cope effectively with reality when it's hard to deal with.
What are the senses used in the self-soothe skill?
Taste
Touch
Smell
Hearing
Sight
Movement
What is the purpose of distress tolerance skills?
To get through painful/distressful situations without making things worse.
What does the S and the P in the STOP skill stand for?
Stop and Proceed Mindfully
What is radical acceptance?
Accepting a situation completely in your mind, heart and body, even if you don't like it or disagree with it.
What does the O in the STOP skill stand for?
Observe
How many crisis survival skills are there in total?
6
Which distress tolerance skill deals with the sympathetic and parasympathetic nervous systems?
TIPP
What are the four choices we can make in situations?
1. Change the situation (problem-solve)
2. Change how we feel (opposite action)
3. Accept it (radical acceptance)
4. Stay miserable
Name all four letters of the TIPP skill.
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
When you do use crisis survival skills? When should you NOT use crisis survival skills?
During a crisis situation AND not for every day problems.
What do the following letters of the ACCEPTS skill mean?; A,E,P & T
Activitites
Emotions
Push Away Thoughts
Thoughts
What is willingness/willfulness?
The skill that allows you to look at the good and bad rewards and consequences four your decisions.
What is amygdala hijack?
When the amygdala initiates fight, flight or freeze (or fawn) response during a distressful moment, making you more prone to acting on impulse or urges.
Name all of the letters and what they stand for in the IMPROVE skill.
Imagery
Meaning
Prayer
Relaxation
One thing at a time
Vacation
Encouragement
What are the four rules to keep in mind when using the Alternate Rebellion skill?
Alternate Rebellion must:
1. Not break any rules
2.Not make more problems than in the beginning
3. Make you (or someone else) feel worse
4. Be a rebellion that fits you
Who created DBT?
Dr. Marsha Linehan