Let's Practice
True or False: Use crisis survival skills for everyday problems
False
True or False: When you're in the middle of a crisis and you can't think clearly, you need to use Emotional Regulation skills to decide what to do before using any other skills.
False - in a crisis, Distress Tolerance most often comes first! It may not be possible to use complicated Emotional Regulation skills until you use Distress Tolerance skills to access your wise mind.
True or False: The best way to practice mindfulness is to sit quietly and notice your breathing.
False: the best way to do it is different for everybody! Practicing mindfulness can include activities such as dance, sports, art, music, etc.
True or False: When using the paired muscle relaxation, you have to say the word "relax" while you're breathing out?
False - any calming word will do!
True or False: Radical acceptance equals approval, compassion, love, passivity or against change
False!
What can you do to practice the Self Soothing skill?
Soothing each of your five senses - Vision, Hearing, Smell, Taste, Touch
What skill can you use along with the Radical Acceptance skill when you need to make an inner commitment to accept reality as it is, and keep doing so over and over again?
Turning the Mind
What skill are you using if you tolerate distress with Imagery or a brief Vacation?
IMPROVE
What does TIPP stand for?
T = Temperature
I = Intense exercise
P = Paced breathing
P = Paired muscle relaxation
Describe the skill Mindfulness of Current Thoughts
Observe your thoughts, adopt a curious mind, remember you are not your thoughts, don't block or suppress them
Your partner breaks up with you by text while you're at work, what distress tolerance skill can you use?
STOP, wise mind accepts, self soothe, improve, reality acceptance skills
When you need to pause to consider before proceeding in a crisis, what skill is designed to help you take a step back?
STOP
What skill can you use to tolerate distress by changing your body chemistry?
TIPP
What does the STOP skill stand for?
S - Stop what you're doing
T - Take a step back
O - Observe
P - Proceed mindfully
What skill is used to accept reality with your body and posture? Name and describe it
Half smile and willing hands
How would you identify a crisis situation? You are in a crisis when the situation is ______
Highly Stressful
Short term (that is, it won't last a long time)
Creates intense pressure to resolve the crisis now
What skill could you try to help pick between two courses of action? For example, deciding whether to act on your crisis urges or to not act on your crisis urges
Pros and Cons
What Distress Tolerance skill can you use to observe your thoughts without blocking or suppressing them by adopting a curious mind?
Mindfulness of Current Thoughts
Using the acronym ACCEPTS, name 3 different categories of distraction skills
Activities, Contributing, Comparison, Emotions, Pushing Away, Thoughts, Sensations
Describe the difference between willfulness and willingness - give examples
Willfulness is refusing to tolerate the moment, make changes, the opposite of 'doing what works'
Willingess is doing just what is needed/acting from wise mind
What situations do you need crisis survival skills in? You need to use crisis survivals when ______
You have intense pain that can't be helped quickly
You want to act on your emotions but it will only make things worse
Emotion mind threatens to overwhelm you and you need to stay skillful
You are overwhelmed yet demands must be met
Arousal is extreme but problems can't be solved immediately
How do you use a pros & cons list before an overwhelming crisis urge hits?
How do you use a pros & cons list when an overwhelming crisis urge hits?
Write out your pros and cons; carry them with you. Rehearse your pros and cons over and over.
Review your pros and cons. Get out your list and read it over again. Imagine the positive consequences of resisting the urge, think of negative consequences of giving in to the urge, and remember past consequences when you have acted on the urge
When you put your face into cold water and hold your breath, the mammalian diving reflex tells your brain you are going underwater and slows down your heart rate. What is the name of the skill that uses this reflex to Tolerate Distress?
TIPP
What are 3 ways you can IMPROVE the moment?
Imagery, Meaning, Prayer, Relaxing, One thing in the moment, brief Vacation, self-Encouragement
Define what radical acceptance means
RADICAL acceptance means acknowledging reality as it is - all the way, complete and total (accepting in your mind, heart and body). It's when you stop fighting reality, stop throwing tantrums because reality is not the way you want it, and let go of bitterness (not giving up or approving of reality)