Wise Mind Accepts
The ACCEPTS skills help distract us from emotional pain. Why do we sometimes need to distract ourselves from pain?
Sometimes our pain is overwhelming and sometimes our pain is related to situations that we cannot change. Continuing to focus on pain lead us to get stuck with painful emotions.
How can the improve skills help us deal with emotional pain?
These skills help us distract, soothe ourselves, and decrease negative feelings.
What are the 5 senses that can be used in self soothing skills?
touch, smell, sight, taste, hearing
What is a crisis?
A short term, highly stressful, difficult situation
What is the pros and cons list and why do we use it?
list of positives and negatives to help use, evaluate and determine the best choice for ourselves
1st C stands for contributing. How can contributing or helping other people distract us from our pain?
helping others allows us to take the focus off ourselves and focus on others. Helping others may lead to positive emotions.
The E in IMPROVE stands for encouragement. Give an example of how you can encourage yourself when you are facing a difficult situation.
Saying positive things like "you are strong" and "you can get through this"
What does it mean to self soothe?
using different activities, thoughts, and experiences to help yourself decrease or tolerate negative feelings.
When and why would we use the STOP skill?
when in immediate crisis, to not act out impulsively
In order to complete a pros and cons list, what mind do you want to be in: emotional, rational or wise?
wise mind
E stands for emotions. What activities can help use have "opposite" emotions if we are feeling really SAD?
exercising, helping someone, watching funny tv, spending time with friends.
The R stands for relaxing. Identify 3 techniques people can use to relax.
deep breathing, yoga, bath, walk, warm drink
What are three ways you can self soothe using touch?
soft blanket, pjs, bath, stress ball, lotion
The T in STOP stands for take a step back. explain how we could use this skill.
take a step back from the situation, take a break, don't act impulsively
What does it mean to be willing, give an example?
Willing means that you make an effort to help, try something, accept things for what they are and not fight against them
the 2nd C stands for comparisons. How can we use comparison's to help distract ourselves from our pain?
By looking at how others are struggling or how we struggled in the past may help us to recognize how things could be worse or in ways in which we are fortunate.
The I stands for "imagery". what is imagery and how can it help with difficult emotions?
Imagery is using your mind to imagine a safe place, a happy memory, hearing a family members words, it can help distract from painful feelings.
What are three ways you can self soothe using hearing?
music, listen to breath, nature, white noise
The TIPP skills help us change out body chemistry to change how we are feeling. Identify what one of the letters of TIPP stands for.
T-tip the temperature
I-intense exercise
P-paced breathing
P-paired muscle relaxation
How can being willful get in the way of us dealing with our pain and moving forward?
When we are willful, we can get stuck in certain feelings, not want to accept our life for what it is, and refusing to accept help or help ourselves.
Your s/o breaks up with you and you are sad, angry and lonely. You feel overwhelmed and have thoughts of harming yourself. To distract yourself you hold onto some ice cubes for 10 minutes. What accepts skills are you using?
Sensations, behavioral mental overload
The V stands for vacation. What is this skill and how do we use this skill to help us cope with difficult situations?
Take an hour break, go to the park, go to the woods or café, turn your phone off, get some distance and space from your stressors
What are 3 ways you can use vision for self soothing?
watch nature, rain, flowers, pictures, people watching
What TIPP skill are you using when you put cold water on your face?
T-tip the temperature
What is radical acceptance? Why would we want to try to have radical acceptance?
To wholly and completely accept a situation and work on coping with it and reducing suffering, not being stuck.