Crisis Survival Skills
True or False: Crisis survival skills can be used to solve your life problems
False
What is one example of intense exercise?
Give any example
Relief and feeling better immediately may be _______ term consequences of not going to school, but missing out on assignments and falling behind may be __________ term consequences of the same behavior
Short; Long
What is the opposite of willingness?
Willfullness
"That couch looked great when you found it on the street. Now it's in your house and it looks a little strange. Why does the fabric appear to be moving? That's not the fabric... its BEDBUGS!"
What DT skill would you use and why?
Squeezing a stuffed animal would be an example of what sense in self-soothe? (Hear, see, taste, touch, or smell?)
Touch
What is one example of a way you can Contribute as part of the ACCEPTS skill?
Example of contribution/helping others
How do you practice the T in TIPP?
Bend over, hold your breath, put your face (up to your temples) in a bowl of cold water/ hold an ice pack between 30-60 seconds
When we have a long-term problem or situation that we cannot change, what skill would be best to use?
Radical acceptance
"Your boss (or teacher) comes over to discuss a recent project. She points out some errors in your work. You feel criticized and humiliated. You have the urge to flip your desk, tell her to "back off", lock yourself in the bathroom, and quit (or drop the class)."
Describe which DT skill they would use and why
Fill in the blank:
Stop
T –
Observe
Proceed Mindfully
Take a step back
If you are in crisis, what is one number you can call?
911, 988, other crisis line, therapist, parent, friend, trusted adult
What do both P's in TIPP stand for?
Paced Breathing & Progressive Muscle Relaxation
What does half-smile & willing hands look like?
"A hacker got hold of all your personal photos and posted them on Twitter."
Share DT skill and why
What is the goal of crisis survival skills?
To get through a crisis without making it worse.
What makes paced breathing different from other breathing practices?
Exhale slower than inhale.
What word can you pair with letting go of tension while doing paired muscle relaxation?
Relax
Pain + ______ = Suffering
Non-acceptance
"Congratulations! You got that job promotion/ college acceptance you've been working toward. But now the doubt starts to set in: Do I deserve this? They're going to find out I'm an imposter."
What DT skill do you use and why?
What is one practice to use for self-soothe for each of the 5 senses? Extra 50 points for a 6th sense
Vision, Hearing, Taste, Touch, Smell, Bonus: Movement
What does V in IMPROVE stand for and what is an example?
(Brief) Vacation, give an example (e.g. turn off phone for the day)
What are the 6 Crisis Survival skills?
STOP, Pros & cons, TIPP, Distracting (with ACCEPTS), Self-soothe, IMPROVE the moment
What is the second step of skills between willingness and radical acceptance?
Turning the mind
"It's prom night, you just arrived wearing a dress you've been excited to wear for months. Then you notice the person you dislike most at school is wearing the same dress!"
What DT skill do you use and why?