Improving the Moment
What does the "R" stand for in Improve the Moment?
Relaxing
What does the "P" stand for in Wise Mind ACCEPTS
Pushing away the situation, but only temporarily
Name 2 self soothing skills
Vision, hearing, smell, taste, touch, and movement
Name 2 breathing exercises to help accept reality
Deep breathing, counting your breath, following your breath, etc
What does the "V" stand for in Improve the Moment?
Vacation
In Wise Mind ACCEPTS, "E" stands for Emotion, what is the point of this skill?
To change your distressing emotion by generating opposite emotions. By generating opposite emotions you replace the negative emotion with another more tolerable emotion
When do we use crisis survival strategies?
Crisis survival strategies are skills for tolerating painful events and emotions when you cannot make things better right away
Finish this sentence. Acceptance does not equal______
Approval
"E" in Improve the Moment stands for Encouragement. What is Encouragement?
Encouragement is cheerleading oneself by using positive statements like "I'm doing the best I can" "It won't last forever" and "this too shall pass"
In Wise Mind ACCEPTS, what does the "T" stand for, and what is an example?
Thoughts
eg counting to 10, picking out colors in the room, and more
The goal is to control your thoughts to take a break from distressing thoughts
Give examples of using the vision skill
Buy a flower, light a candle and watch the flame, look at a photo/poster, people watch, etc.
Pain creates suffering only when you refuse to accept the______
pain/reality
When using imagery, it is important to make sure that the place you are going to is...what?
Safe and Secure
The second "C" in ACCEPTS stands for Comparisons. What is a way you are able to compare yourself in order to tolerate distress?
Compare to someone less fortunate than you
Compare to a time you felt differently or coped less well
When using pro/cons, what are the two options that you are deciding between?
Pros and cons of coping vs not coping
What is the purpose of half smile and willing hands?
To use your body to influence your thoughts and emotions
Give an example of finding or creating meaning
Focusing on the positive aspects of a situation, looking for spiritual values in a circumstance, connecting an experience to growth, separating pain from suffering, etc.
In Wise Mind ACCEPTS, "S" stands for sensations. How is sensations different in ACCEPTS than in Self-soothe
The sensations are intense, not necessarily soothing. For example, holding ice in your hand, put a rubber band on your wrist and snap it, or take a hot or cold shower.
Name 3 crisis survival strategies
distract with ACCEPTS, self soothe with the 6 senses, IMPROVE, Pros/Cons, Radical Acceptance
Accepting reality as it is requires a person to make a choice between acceptance and denial. What is it called when you decide to accept reality?
Turning the mind
Identify a situation that would be difficult to address in a willing way. How would you use a DBT skills to avoid willfulness and address this situation in a willing way?
Answers will vary and are subject to the facilitators' discretion