Radical acceptance
TIPP skills
Wise Mind ACCEPTS
Self-soothing
IMPROVE the moment
100
What state of mind are you in when you are radically accepting something?
Wise mind.
100
What does TIPP stand for?

Temperature, intense exercise, paced breathing, and progressive muscle relaxation.

100
True or false - distraction will not stop you form feeling a painful emotion
True. Painful emotions are inevitable and distraction can only help you survive those moments of intense emotion.
100
What is self-soothe?
When you are kind, gentle and comforting to yourself.
100
When do we use IMPROVE the moment skills?
When we want to shift our mood and bring positivity to a situation to remember that distress does not and cannot last forever.
200
True or false - refusing to accept something decreases the pain or emotions we are experiencing.
False. Non acceptance of reality increases our suffering and pain to a situation.
200

True or false these skills are our first line of defense before moving into other distress tolerance skills.

True. (they are very short lived and work effectively in the moment)

200
Why do we want to distract ourselves from painful emotions?
Because we cant always deal with stressful situations right away or in that moment.
200
What are the 6 senses that we use to practice self-soothing techniques?
Sight, hearing, taste, smell, touch, and movement.
200

Creating purpose or reason in a situation is an example of what IMPROVE the moment skill?

Meaning.

300
You can only radically accept the _________ and __________. You cannot accept the __________ because it has not happened yet.
past, present and future.
300

When would you use TIPP skills and how do they work?

When you are extremely emotionally dysregulated they work by calming down your body sensations.

300
Distraction skills should only be used to get through a difficult moment. If we overuse them it becomes what?
Avoidance. If we try and avoid painful emotions forever they will come back stronger and we will likely have less control over them.
300
Why is self-soothing hard?

1) we can feel undeserving, guilty or ashamed.

2) we feel others should be soothing us.

300
FREE POINTS
400

Name one skill you could use to radically accept something?

Willingness and willfulness, and turning the mind and half smile.

400
What is the "Dive response"

The "dive response" is the body's physiological response to submersion in cold water. Your heart rate slows down, blood flow to nonessential organs is reduced, and blood flow is redirected to the heart and brain.

400

True or False:  By making a pros and cons list we are validating all viewpoints and acknowledging the need that our current behavior is trying to fulfill.

True

400

Most people spend a lot of time being hard on themselves, when we practice self-soothing techniques we give ourselves what?

Permission to relax when painful or overwhelming emotions occur.

400

What does IMPROVE stand for?

Imagery, meaning, prayer, relaxing, One thing in the moment, vacation, encouragement.

500
Sneak attack !!! - what are the two different categories of distress tolerance ?

1)Survive crisis situations

2)Accepting reality

500
Sneak attack !!! When we complete a DBT pros and cons what are the four areas we look at?
pros and cons to tolerating a crisis and pros and cons to not tolerating a crisis.
500
What does ACCEPTS stand for?
Activities, contribute, comparisons, emotions, push away, thoughts, sensations
500

What are some signs that indicate you are in a crisis ?

1)Urge to do something you know is ineffective.

2)Noticing your emotions are out of control.

500

Pros and cons can help us make a decision in what state of mind?

Wise Mind.

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