Definitions
A time of intense difficulty or danger
What is a crisis?
Use this when you are emotionally overwhelmed. Known as the "mental health first aid kit". Used in times of High Crisis
What are TIPP skills
Temperature
Intense Exercise
Paced Breathing
Paired Muscle Relaxation
What are TIPP skills
Not wanting to let the other people off the hook
Accepting means I agree
I need to be angry to protect myself
What are Roadblocks to Radical Acceptance?
Understanding or acknowledgement of what we cannot change. Seeing things as they are
What is acceptance?
For when emotions are threatening to take control and prevent impulsive actions
When to use STOP Skills
the steps of STOP skill
What is Stop, Take a step back, Observe, and Proceed Mindfully
The opposite of fighting what is happening
What is willingness?
Reasonable, Emotional, and Wise
what are the three states of mind in DBT?
This is the idea that if you are not succeeding in somethng it is because you lack the willpower and just need to buckle down and try harder. This limits the way of looking at a problem,
What is Willfulness
To accept something fully, mentally, and emotionally without judgment. It does not require liking or approving of something.
What is Radical Acceptance
Activities, contributing, comparisons, emotions, postponing, thoughts, sensations
What are ACCEPT skills
1. Notice that you are not being accepting of the situation
2. Make an inner commitment to accept
3. Do it again
What are the steps to Turning the Mind?
The 4 modules or chapters of DBT
What are Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness
Using the five senses and engaging in/doing things that feel pleasant and comforting. The goal is to provide relief from distress or pain.
What is Self-Soothing
a skill to help us better see the reality of a situation. Sometimes it can be hard to look at the ____ of a behavior because we get stuck in our current mindset and can't see other perspectives. This skill helps us to be more open-minded AND make more effective choices.
What are PRO's and CON's
DOUBLE JEOPARDY!!!!!!!!
What skill does each letter of IMPROVE stand for?
Imagery
Meaning
Prayer
Relaxation
One thing at a time
Vacation
Encouragement
This phrase is an example of practicing radical acceptance and used in alcoholics anonymous meetings
"Grant me the serenity to accept the things I can not change, the courage to to change the things I can, and the wisdom to know the difference"
The ability to withstand and manage intense negative emotions without acting impulsively or making the situation worse.
What is Distress Tolerance
This skill helps to distract from painful emotions/distress and turn attention towards something else.
These distraction methods work by reducing contact with whatever set off the distress.
What are ACCEPT Skills
These acronyms are considered crisis survival skills
"This situation is only temporary"
"thinking of the past robs me of the present"
"It is what it is"
"I can't change what has already happened."
what are examples of radical acceptance coping statements