STOP and Pros & Cons
When would it be appropriate to use the STOP skill?
When you are in emotion mind and
Which group of skills do you use to decrease the physical manifestations of distress?
TIPP
True or False: Self Soothe and IMPROVE are both crisis survival skills.
True
Why is radical acceptance important?
Acceptance is a precursor to change. You need to accept the situation that you are in in order to be able to modify it. Acceptance reduces the suffering brought upon by fighting reality.
What are willing hands?
Keeping hands relaxed with palms upturned.
True or False: Pros & Cons lists should be made in the moment of distress
False
Use Wise Mind ACCEPTS to _______ from intense emotions.
Distract
Self-soothe using your ______
Senses
For radical acceptance homework, you were asked to watch 2 videos. One was Marsha discussing how she developed the skill and the other was a story. What was the story about?
Learning to love and accept your dandelions.
Willfulness is the opposite of willingness. How do you know when you're being willful?
Digging your heels in, not doing what needs to be done (not active "effectively"), thinking/saying things like "I can't", "this isn't fair", "I shouldn't have to", etc...
Why are there 4 boxes, as opposed to the typical 2, in a DBT pros and cons list?
Helps you think from different perspective and generate more pros and cons
Name 4 of the 7 ACCEPTS skills.
Activities, Contributions, Comparisons, Emotions, Pushing away, Thoughts, Sensations
Name 4 of the 7 IMPROVE skills
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement
Radical acceptance is based on the teachings of which religion?
Buddhism
Which muscles are you engaging when you use half-smiling?
The muscles in the upper cheeks and around the eyes.
What does "STOP" stand for?
Stop, Take a step back, Observe, Proceed mindfully
Describe how to use paced breathing.
Breathe in through your nose and out through your mouth, making your exhales longer than your inhales. You can do 5 in 7 out, 4 in 6 out etc...
What makes the IMPROVE skills unique/different from the other crisis survival skills?
They can be used anywhere/without any materials.
How is turning the mind used?
Turning the mind is used to bring yourself back to radical acceptance when you drift from it. Drifting from acceptance is normal and to be expected. Turning the mind asks you to observe that you've drifted, employ the use of willingness and create a plan for returning to radical acceptance.
Describe how to use mindfulness of thoughts.
Allowing and observing thoughts without ruminating on them or trying to block them.
Why is making a pros and cons list valuable?
To remind you of your wise minded thoughts on a topic when you are having trouble accessing wise mind.
Which "reflex" is activated by using temperature?
Mammalian dive response (activates parasympathetic nervous system)
Describe how "meaning" from IMPROVE is used.
Finding meaning in the difficult situation that you are in. Making lemonade out of lemons.
What does radical acceptance NOT mean?
How do half-smiling and willing hands "work"?
By signaling to your brain that you are open and calm which allows for flexibility. Clenched posture and frowning does not allow for acceptance and flexibility.