Distress Tolerance
What does P in TIPP stand for?
Paced breathing OR Progressive muscle relaxation
What is the name of the self-respect skill in DBT?
FAST
Name 5 different emotions
Happy, Sad, Angry, Anxious, Jealous, Guilty, Surprised, Ashamed, Excited, Depressed, Bored, Proud, Content, Joyful
Define mindfulness
Mindfulness is paying attention, on purpose and without judgment, to the present moment
Role Model Behavior
Self-soothe involves using your 5 senses to soothe and cope with your emotions. Name the 5 senses
Sight, hearing, taste, touch, smell
Name two Interpersonal Effectiveness skills OTHER than DEARMAN
GIVE, FAST, THINK, Dime Game
These are skills that we use to take care of our bodies and minds.
PLEASE skills- treat Physical iLlness, balanced Eating, Avoid mood-Altering substances, balanced Sleep, get Exercise
What kinds of activities can you do to practice mindfulness?
Anything! Walking, eating, coloring, meditating, driving, showering, cleaning, etc.
What do you need to do earn BONUS coins?
Demonstrate that you are practicing a skill!
What is radical acceptance?
Accepting reality as it is. It does NOT mean agreeing with or approving of the situation/problem.
What DBT skill can you use to practice perspective-taking?
THINK skill (Think about if from the other person's perspective, Have empathy, Interpretations, Notice how the other person has been trying to help, use Kindness)
What are the three building blocks of emotion?
Thoughts, behaviors, body sensations
Emotion Mind
Logical/Fact/Reasonable Mind
Wise Mind
What does CAP stand for?
Corrective Action Plan. This is a chain analysis in DBT. The goal is to figure out different ways of thinking and behaving to minimize consequences and bring us closer to our goals.
What do we use Pros and Cons for?
Deciding whether we should act on a crisis urge or NOT act on a crisis urge
What is it called when you communicate to another person that their emotions don't make sense or are no big deal.
Invalidation
Why do we call these VITAMIN skills?
They are skills we use every day to reduce our vulnerability to intense emotions.
What are the three "What" skills?
Observe
Describe Participate
Name two privileges associated with having a Gold medal.
Using a fork, attending Gold Group, shopping at the Wise Mind Store, going outside when offered, movie choice.
Why do we refer to Distress Tolerance skills as BAND-AID skills?
They help us to survive a crisis without making it worse. They do not SOLVE or FIX the problem.
What does GIVE stand for?
Be GENTLE
Act INTERESTED
VALIDATED
Use an EASY MANNER
What is the behavioral urge commonly associated with sadness? What is the Opposite Action for SADNESS?
Urge: Withdraw
Opposite Action: Engage/participate
Give an example of Wise Mind.
What is Skills Coaching?
Skills coaching is when a staff member provides instruction and assistance to you during a crisis moment to help you use a coping skill. Skills coaching should last approximately 5 minutes. The goal is not necessarily to solve the problem for you but to empower you to tolerate your own distress and ultimately be able to regulate your emotions.