Distress Tolerance
A method for weighing up the helpful and harmful consequences of an action
Pros and cons
Opposite action
What does GIVE stand for?
Gentle, Interested, Validate, Easy manner
What are the three states of mind?
Emotion mind, reason mind and wise mind
Give an example of a dialectical statement
- Contains “and”
- Two seemingly opposing truths
What does TIPP stand for?
Temperature, intense exercise, paced breathing, progressive muscle relaxation
What does ABC stand for?
Accumulate Positive Experiences, Build Mastery, Cope Ahead
What does FAST stand for?
Fair, no Apologies, Stick to your values, Truthful
A skill to increase compassion towards self and others
Loving Kindness
A way to analyze what led up to engaging in a problem behavior
Behavior Chain Analysis
Demonstrate a willing posture
Half smile willing hands
What is an appropriate skill to use if your emotions DO fit the facts?
Problem-solving
What does DEARMAN stand for?
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
Acknowledging an urge and letting it pass without acting on it
Urge surfing
What are the 5 options?
Solve it, Change how you feel about it, Tolerate/Accept it, Stay stuck, Make things worse
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Validation, Encouragement
What does PLEASE stand for?
Treat Physical Illness, Eating, Avoid substances, Sleep, Exercise
What does THINK stand for?
Think, Have empathy, Interpretations, Notice, Kindness
Name the mindfulness “what” skills
Observe, Describe, Participate
Name one thing you could troubleshoot if your skills aren’t working
Biological vulnerabilities
Did I use the skill correctly
Reinforcement
Willingness
SUD level
Emotion myths
What does ACCEPTS stand for?
Activities, Contributing, Comparisons, Emotions, Push away, Thoughts, Sensations
Describe how to use Check the Facts
1. Name the emotion
2. Name the prompting event
3. Name interpretations, thoughts, and assumptions - think of other possible interpretations
4. Am I assuming a threat? - think of other possible outcomes
5. Am I assuming a catastrophe? -imagine coping well with the catastrophe
6. Does this fit the facts?
Give an example of one validating statement and one invalidating statement
E.g. “it makes sense that you feel that way”
E.g. “Just get over it”
What are the three main ways to reframe judgments?
Statements of fact, statements of preference, statements of consequence
Give an example of the behavior change strategy “shaping”
Taking small steps towards a goal, reinforcing along the way