Crisis Survival Skills
Name That Skill
Reality Acceptance Skills
DBT
100

What are distress tolerance skills? 

Skills for tolerating painful/distressful events and emotions.

100

Which skill helps you with distracting yourself effectively?

ACCEPTS

100

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.

100

What are the senses used in the self-soothe skill?

Taste

Touch

Smell

Hearing

Sight

Movement

200

What is the purpose of distress tolerance skills?

To get through painful/distressful situations without making things worse.

200

What does the S and the P in the STOP skill stand for?

Stop and Proceed Mindfully

200

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.

200

What does the O in the STOP skill stand for?

Observe

300

How many crisis survival skills are there in total?

6

300

Which distress tolerance skill deals with the sympathetic and parasympathetic nervous systems?

TIPP

300

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

300

Name all four letters of the TIPP skill.

Temperature

Intense Exercise

Paced Breathing

Progressive Muscle Relaxation

400

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. 

400

What do the following letters of the ACCEPTS skill mean?; A,E,P & T

Activitites

Emotions

Push Away Thoughts

Thoughts

400

What is willingness/willfulness?

Willingness is when we are open and accepting to things. While willfulness is when we are the opposite; we are not open, or "stubborn" to things.
400
What is the pros and cons skill?

The skill that allows you to look at the good and bad rewards and consequences four your decisions.

500

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. 

500

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

500

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

500

Who created DBT?

Dr. Marsha Linehan

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