Distress Tolerance
Name one acronym to help in a time of crisis
TIPP, ACCPETS or IMPROVE
Values are things we deem important and things we try to live by. Ex: Security, honesty, wealth
Being present in the moment, acknowledging judgement thoughts and letting them pass, noticing when we are distracted and bringing ourselves back to the moment
T/F: One of the purposes of emotions is to communicate with other people around us
TRUE
What are the three parts of the CBT triangle?
Thoughts, emotions and behaviors
What is the definition of a crisis?
A situation where someone can feel multiple intense emotions. A crisis can feel like it lasts forever, but it only last for a short time. People can feel so overwhelmed with emotions that they often engage in maladaptive coping mechanism to focus on something else besides the crisis.
Name the 4 types of communication
Passive, assertive, passive aggressive, aggressive
Name 2 mindfulness activities you have done in IOP
YAY you!!
What can be some physical symptoms of anxiety?
Dizziness, nausea, digestive issues, sweating, headaches, etc.
What is the difference between maladaptive vs adaptive coping?
Maladaptive coping is ways to cope that help in the short term, but could lead to long term consequences (ex: self harm, isolating, punching walls) where adaptive coping are healthy ways to cope that help in the short term and don't lead to long term consequences (Ex: breathing, healthy distractions, taking a cold shower).
Temperature, Intense exercise (brief), paced breathing, paired muscle relaxation
What are red flags and give 2 examples
Red flags are warning signs that a relationship may not be healthy. Ex: manipulation, aggressive communication, lying, etc
Give an example on how to practice mindfulness at school
YAY you!
Give an example on how an emotion can impact your thoughts and behaviors
Ex: I felt upset so I thought I wasn't good enough to have friends and I ignored all of my friends for a week
What is radical acceptance and what makes it difficult?
Sally had a pop quiz and found out she failed. Then her best friend gave her the silent treatment for an unknown reason. Sally gets home from school and parents start arguing with her about not keeping up with her chores. Sally begins to show signs of a crisis like sweating, heavy breathing, urges to self harm, etc. Using 2 letters from IMPROVE, how can Sally help manage the crisis symptoms?
Imagery: imagining a safe/relaxing place including little details (how it smells, what objects are there, what sounds are there, etc)
meaning: finding the meaning of what her body is trying to tell her. Racing heart and fast breathing is her body telling her she feels overwhelmed
prayer: praying to whatever sally believes in
relaxation: taking deep breaths, spend 15 minutes of drawing, painting, listening to music
one thing in the moment: only focusing on the dishes and not thinking of the other chores that need to be done
vacation: going for a walk, going outside in the backyard, going to a different room in the house
encouragement: encouraging herself to get through the crisis
Jack is upset because his parents said no to the movie he asked to go to with his friends. When his parents told him no, he responded "at least I have friends to do things with, all you guys do is sit on the couch and be lazy". What kind of communication style did Jack use in his response and how could he have handled it in a healthier way?
What are the 3 states of mind and give an example of each
Emotion, logic and wise.
example: studying for a test
Emotion mind: making sure you sleep, eat and do self care and do everything to manage the emotions of stress and never actually studying material for the test
Logic mind: staying up all night and studying 24/7 up until the minute of the test disregarding your need to sleep, eat, drink water and rest
wise: getting 8 hours of sleep, making sure you fuel your body with food, study for 45 min on and take a 15 min break and repeat
Give me an example of a myth about emotions
Ex: all emotions are facts
Give 2 examples of how someone could soothe each of their 5 senses
Touch: pet animal, soft blanket, stuffed animal, run hands through sand
smell: candles, essential oils, perfume
hear: music, rain sounds, ocean sounds, white noise
see: pictures of happy moments, watching funny videos, looking at pictures of oceans, mountains, sunsets
taste: gum, mint, sour, bitter, sweet
Name the letters of ACCEPTS and give 2 examples of how to use it
Contribution
Compare
Emotions
Pushing Away
Thoughts
Sensations
(going for a walk, petting an animal, helping with chores, doing a word search, etc.)
1. Role play trying to set a boundary using passive communication
2. Role play trying to set a boundary using assertive communication
YAY you!
Give an example of how someone can practice mindfulness. Make sure you include a judgement thought, how to let the judgement thought go, a distraction and how they brought themselves back to the activity
Ex: I am painting a picture. I am focused on the way the brush feels on the paper. I notice I have the though "gah this is not my best work". I acknowledge the thought and bring back my awareness to the paint brush on the paper. I hear the dogs outside the window barking, I look and check and realize I am distracted, I bring myself back to the painting by focusing on how the paint brush feels in my hand
Explain how doing activities to accumulate positive emotions and doing activities to build mastery can benefit our emotions.
The PLEASE skill helps reduce our ________ to what state of mind? Include 2 examples of vulnerability factors
Helps us reduce our VULNERABILITY to emotion mind
ex: little food, little water, no sleep, physical illness, not moving our bodies, using substance