Intro
True or False - Distress Tolerance skills are normally used for long-term.
False
What is two ways you can use the "I" skill in IMPROVE?
Examples: look at photos of family, look at pictures of animals, etc.
What is the most effective method to use the T in TIPP?
Cold water
An example of this ACCEPTS skill is going for a walk or playing a video game
Distract with "Activities"
What are pros and cons lists useful for?
Any time you have to decide between two courses of action (acting on a crisis urge or resisting a crisis urge)
True or False - When using distress tolerance skills, the goal is to make you feel better.
False - the purpose of a distress tolerance skills is to enable you to endure the distress without acting on urges or impulses that would make the situation worse.
What does the 'E' stand for and 2 examples of ways to use it
Encouragement
Examples: affirmations (I am worthy, I am capable of handling stress, I am stronger than my disorder, etc), giving yourself compliments or validation, writing a hype-up letter to yourself, etc.
True or False - You should use the I in TIPP for an extended length of time (hours).
False - you should use it for 10-20 minutes.
What is one way to create a different Emotion?
Any activity that temporarily changes your emotion (e.g. watching a funny video)
When should you use Pros and Cons?
When you have a crisis urge - BEFORE acting on your urges/thoughts
Self-soothe uses our...
5 senses
What does the 'V' stand for and 3 examples of ways to use it
Vacation
Examples: go for a walk, go shopping, watch tv, etc.
What is Progressive Muscle Relaxation (PMR)?
When you tense all of your muscles to release tension in your body.
Describe a way you can use imagery.
Anything that makes you happy; Examples: beach scene, puppies, mountains, family, etc.
What are the 5 senses used in self-soothe?
1. Vision
2. Smell
3. Taste
4. Hearing
5. Touch
This is the skill we use when we think of the advantages and disadvantages of a particular action.
Pros and Cons
Why is it important to do one thing at a time?
So we don't get overwhelmed and breakdown.
What does TIPP stand for?
T = Tip your temperature
I = Intense exercise
P = Paced breathing
P = Progressive muscle relaxation
An example of this ACCEPT skill is helping a friend or family member, giving away things you don’t need, or sending an encouraging text.
Contributing
What are 3 ways to self-soothe with sense of smell?
Examples: applying a scented lotion or perfume/cologne, lighting a candle or incense, using essential oils, baking or cooking a favorite food with a pleasant aroma, etc.
These are the two main categories of Distress Tolerance skills.
Crisis Survival and Radical Acceptance
IMPROVE stands for what? (100 pts. for each correct)
I = Imagery
M = Meaning
P = Prayer
R = Relaxation
O = One mindfully
V = Vacation
E = Encouragement
What is the difference in the Sympathetic Nervous System and Parasympathetic Nervous System ?
SNS: Fight or Flight
PNS: Helps your body relax and calm down
This is what does the acronym ACCEPTS stand for? (100 pts. for each correct)
A = activities
C = contributing
C = comparisons
E = Emotions
P = pushing away
T = thoughts
S = sensations
What is the most commonly forgotten skill in self-soothe?
Movement