Scenarios
You're upset and have an urge to do something you know could get you in trouble. What Distress Tolerance skill(s) could you use?
Distract and do something else, Pros and Cons, Willingness, Alternate Rebellion, etc.
Crisis survival skills are for when we can't make a situation better, but could make it _____
Worse
What does "A" in the Distract with ACCEPTS skill stand for?
Activities
True or False:
Radical Acceptance means approving or liking what you are accepting
False
What does "dialectical" mean?
Two seemingly opposite ideas can both be true, and when considered together, create a new truth
You were just in a big fight with your partner and you feel like you're about to have a panic attack - What Distress Tolerance skill might you want to try FIRST?
TIPP skill
Give an example of using the IMPROVE the moment skill
Answers Vary - use Imagery, make Meaning, use Prayer, use Relaxing actions, focus on One thing in the moment, take a short Vacation, use Encouragement
What is this skill
USING 6 SENSES TO HELP COMFORT OURSELVES
Self-soothing
"Turning the mind" means turning from ______ to acceptance/willingness
Rejecting/Fighting reality/Willfulness
I get bored during group so I have a hard time listening and want to multitask throughout teaching. What skills could I use to get the most out of DBT?
Participate, One Thing in the Moment, Don't Judge, Do What Works, Opposite Action, Pros and Cons, Dialectical Thinking, Improve the Moment, Problem Solving?
It's finals week, and you are so stressed you can't think of what skills might help you. What do you do?
Text/call Jess a coaching form. (skill ideas)
Locate your crisis survival tookit(s).
Reach out to a support.
True or False: Crisis survival skills are to help you feel better
False
Which part of Distract with ACCEPTS skill describes this statement:
REFOCUSING ATTENTION FROM YOURSELF TO WHAT YOU CAN DO FOR OTHERS?
Contribute
Once you've used radical acceptance about a situation, you won't feel upset about it again
False - Radical acceptance typically needs to be used over and over (it does get easier/feel better over time!)
Finish this DBT assumption:
We may not have caused all of our own problems...
and we have to solve them anyway
You acted impulsively and lied about it. You're waiting for your roommate/friend/partner to talk to you and you're dreading it. What Distress Tolerance skills can you use while you wait?
Self Soothe with the 6 Senses, Improve the moment, Distract, TIPP
What does TIPP stand for?
Temperature, Intense exercise, Paced breathing, Paired Muscle Relaxation
Which part of Distract with ACCEPTS skill describes this statement:
THE SITUATIONS OF OTHERS CAN HELP TO CAST A MORE POSITIVE LIGHT ON YOUR OWN SITUATION
Comparison
What is willingness
Doing what is needed and listening to wise mind
Why do we assume "People are doing the best they can"
Answers vary - it helps us feel better and less frustrated, it reminds us we can't truly know what another person has gone/is going through, helps us let go of control over something we can't control
You're playing Jeopardy in group and get asked to name at least THREE Distress Tolerance skills. You say:
TIPP
Distract with wise mind accepts
Self Soothe with the 6 senses
Improve the Moment
Pros and Cons
Willingness
Radical Acceptance
Describe how/why we do pros and cons in DBT distress tolerance
Pros and cons of using skills
Pros and cons of acting on the crisis urge
Identify Short Term and Long Term
What part of IMPROVE does this statement describe:
FIND A PURPOSE TO UNDERSTAND YOUR SITUATION
Meaning
What is the FIRST step to practicing Radical Acceptance
Observe that you are questioning or fighting reality
True or False: It is expected that I have my camera on and appear attentive for group unless I have previously planned for accommodation with Jess
True - This shows respect for other group members, helps us to better learn skills, allows us to practice skills, and can actually make group feel less boring :)