Distress tolerance
Sensory soothing
Using: sight, smell, taste, hearing, and touch
States of mind
Rational, emotional, & Wise mind
Build mastery
Do something to feel confident and in control
G.I.V.E
Gentle
Interested
Validate
Easy Manner
Dialectics
That two things can be true and be opposites
pros and cons
Pros and cons of tolerating distress
pros and cons of not tolerating distress
Wise mind
When emotion mind and rational mind work together
Cope ahead
Describe the situation
Decide what skills
Imagine vividly
Rehearse
F.A.S.T
Fair
Apologies (no)
Stick to values
Truthful
What is Validation
thoughts, feelings, and actions as making sense in a situation;
Doesn't mean agreement
T.I.P.P
Temperature
Intense Exercise
Paced Breathing
Paired muscle relaxation
Mindfullness
Being aware of the present moment without judgement and without trying to change it
P.L.E.A.S.E
Physical Illness
Eating
Avoid mood altering drugs
Sleep
Exercise
T.H.I.N.K
Think from other perspective
Have empathy
Interpretations
Notice
Kindness
Radical Acceptance
Accepting things you cannot change
S.T.O.P.P
Stop
Take a step back
Observe
Perspective
Proceed mindfully
'What' skills
Observe, Describe, Participate
Accumulate Positive
Short term - pleasant events
long term goals based on values
D.E.A.R M.A.N
Describe, Express, Assert, Reinforce
Mindful, Appear confident, Negotiate
Common thought mistakes
ex: All or nothing thinking, Catastrophizing, Should statements, Emotional reasoning, Labeling, Mind reading, Personalizing, unfair comparisons
I.M.P.R.O.V.E
Imagery, Meaning, Prayer, Relaxation, One thing at a time, Vacation, Encourage yourself
'How' Skills
Nonjudgement, stay focused, effective
Recognize emotion
Accept
Investigate
Non-investigation
Considerations
Priorities, Capability, Timeliness, Preparation, Relationship, Give & take
A.C.C.E.P.T.S
Distress tolerance skill
Activities, Contributions, Comparison, Emotions, Push Away, Thoughts, Sensations