Distraction Skills
What is the acronym for the distraction skills?
ACCEPTS
What are the 6 senses?
Sight, Hearing, Smell, Touch, Taste, Movement
Do you want to be Willful or Willing?
Willing
What is the next module we are going into?
Mindfulness OR Walking the Middle Path
What is Mindfulness?
Being present in the moment
What are Pros and Cons?
Thinking about the good and bad outcomes of tolerating and not tolerating distress
What does TIPP stand for?
Temperature, Intense Exercise, Paced Breathing, Progressive Relaxation
What is acceptance NOT?
Approval
What does DBT stand for?
Dialectical Behavioral Therapy
What are the three states of mind?
Emotion, Reasonable, Wise
What is the difference between Pushing Away and Avoidance?
Pushing Away is temporary, for when you can't handle it or are in distress, Avoidance is pretending it doesn't exist
In Paced Breathing, is our inhale or exhale longer?
Exhale
What does it mean to be Willing?
Doing exactly what a situation calls for, being effective
What is the name of the module we are in?
Distress Tolerance
What is the What Skills?
Observe, Describe, Participate
What is Contributing?
Doing something nice for someone else
Name 3/7 of the IMPROVE skill.
Imagery, Meaning, Prayer, Relaxation, One thing at a time, Vacation, Encouragement
What are the 5 responses to a difficult situation? SCREW
Solve it, Change how you feel about it, Radically accept it, Entertain misery, make it Worse
What are 3 harmful coping strategeies?
Drugs, overeating, smoking, skipping school, fighting, etc.
What are the How Skills?
Nonjudgementally, One-Minded, Effectively
Name 3/7 of the ACCEPTS skill.
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations
What are one of the rules of Vacation in the IMPROVE skill?
1. Don't take vacations that will harm you
2. Don't make your vacation too long
What is Turning the Mind?
Making the decision to accept reality over and over
Give an example of self soothing for 4/6 senses
Sight, Hearing, Smell, Touch, Taste, Movement
Give three examples of mindfulness activities
Body Scan, Meditation, Deep Breathing, Mindful Eating, etc.