Crisis Survival General Knowledge
This is what a crisis is, and how long one lasts.
What is a highly stressful situation with potential for very negative outcomes that are short-term?
This aptly named skill might be the first skill you try when you want to stop yourself from behaving impulsively during a crisis.
What is STOP?
This skill helps us relax by using our five senses.
What is Self-Soothe?
True or False: Radical Acceptance means agreeing with or condoning past events and behaviors we find extremely painful or morally wrong.
False!
This is the name of the coolest DBT Skills Group Co-Leader
LOL can you imagine
This is the skill that works very quickly and for a short period of time by decreasing distress through changing one's body physiology.
What is TIPP?
False! Exhale for two seconds longer than you inhale and breathe from your stomach.
True or False: You should wait until a crisis to assess the pros and cons of acting on a crisis urge.
False! We want to have it written out and ready to look at so emotion mind doesn't interfere with our ability to look assess pros and cons!
This is what happens if we do not radically accept painful things that we cannot change.
What is making ourselves more miserable by insisting that reality must be different than it is?
This is what we experience when an intense emotion wants us to do a specific action.
What is an action urge?
This is how many crisis survival skills you should use during a crisis.
What is As Many As Possible !!
These are the two things for which we evaluate pros and cons when considering engaging in a behavior.
What is acting on crisis urge VS resisting crisis urge/acting skillfully?
True or False? When tipping our facial temperature as part of the TIPP Skill, the thing we touch with our face only needs to be cold for the dive response to kick in, and for the TIPP skill to work.
False! Cold and Wet!
This is the difference between willingness and willfulness.
Willingness is:
Accepting what is reality, doing what works in wise mind, throwing yourself into life without reservation"
Willfulness is:
Denying or refusing to participating in life as it is, holding a grudge, trying to control experiences and events, saying "Yes, But"
Taking a mini vacation or imagining yourself in a calm environment/coping well with a stressful situation are parts of what crisis survival skill?
IMPROVE the Moment
True or False: Crisis Survival Skills are especially helpful when we cannot immediately solve a problem.
True!
"I got this," "I am able to tolerate distress," and "I am the actual monarch of DBT Skills" are examples of Self-Encouraging statements, which are part of which Crisis Survival Skill?
IMPROVE the Moment
This is what each letter of the TIPP skill stands for.
Temperature (of the face), Intense Exercise, Paced Breathing, Progressive/Paired Muscle Relaxation
These are the two skills that help us accept reality through changing our body language.
What are Half-Smiling and Willing Hands?
Doing something nice for someone is an example of which part of what skill?
What is Contributions for Distract with Wise Mind ACCEPTS
True or False: We know if crisis survival skills work when we feel better after using them.
(and if false, how do we know if they worked? What are the goals?)
False! We know if the skills worked if we survived the crisis without making things worse, and/or were able to tolerate the problem enough so that we can reduce our distress to a level where we can access our wise mind and use other skills.
This skill is a great way to tolerate distress in the short term, but can turn into avoidance if used too much in the long term.
What is Distract with Wise Mind ACCEPTS?
Listening to happy music when sad or watching a calming nature documentary when anxious is an example of which letter of which skill?
E - Creating Different Emotions from Distract with Wise Mind ACCEPTS
This is the skill we use when we continuously and intentionally choose to radically accept a situation that is difficult to accept as opposed to rejecting it, over and over.
What is Turning the Mind?
We practice this when we try to not push away, deny, or avoid painful thoughts - but instead observe and accept them as just thoughts that come in and out of our mind, without holding on to them.
What is Mindfulness of Current Thoughts?