General
Define distress tolerance (without being a smartass)
What is the ability to deal with uncomfortable/difficult situations/emotions in a healthy and effective way OR being able to tolerate a painful or frustrating situation when we can't make things better right away.
What does each letter of the ACCEPTS skill stand for
Activities
Contribution
Comparison
Emotions
Push Away
Thoughts
Sensations (or senses)
The goal of the IMPROVE skill is to ___________ the moment
improve
What are the three acceptance exercises?
Breathing, Half-smile, Awareness
What is another DBT theme that shows up in several aspects of Distress Tolerance?
What is mindfulness?
You are feeling really down, so you hype yourself up with a pep talk and be your own cheerleader. This is related to which letter of the IMPROVE skill?
Encouragement
What does each letter of the IMPROVE skill stand for
Imagery
Meaning
Prayer
Relaxation
One Thing In The Moment
Vacation
Encouragement
Acceptance is choosing to deal with hard stuff as it is. Acceptance is NOT __________.
What is approval OR giving up OR agreeing?
Give 3 examples of things people might do when they struggle to accept the situation they are in
Using substances
Running Away
Skipping School or court
What are the five parts of the self-soothe skill? Provide an example for each
Smell, Sight, Taste, Touch, Sound
The self-soothe skill is about engaging in things that are _________ to you, not trying out new ones
Familiar, comfortable, comforting, etc.
Describe the difference between pain and suffering
Pain is a reaction to normal life events that we cannot change, like injuries, breakups, or losing a loved one. Suffering is when we refuse to accept the pain and it turns into long-term pain because we refuse to process it.
What are the 4 crisis survival skills?
ACCEPTS
Self Soothe (5 senses)
IMPROVE
Pros and Cons
Give an example of generating an opposite for the E in ACCEPTS
Any example that includes replacing a negative emotion with a less negative emotion, such as watching a funny TV show, listening to happier music.
Marcus and Jaedin went to go get Dutch Bros during their ISB. When they got back, Marcus accidentally crashed the van. Marcus was so scared he was going to get fired, he was considering blaming Jaedin, telling Kayla that he reached over and turned the wheel. On the other hand, Marcus could take accountability and have a hard conversation with Kayla. He is using this distress tolerance skill to decide what she should do.
Pros and Cons- thinking about the positive and negative aspects of tolerating distress (accepting the situation) and the positive and negative aspects of not tolerating it (not accepting).
How is Radical Acceptance different from Turning of the Mind?
Radical Acceptance is one big sudden shift, going from complete refusal to complete acceptance of the situation. Turning of the mind is making the choice to accept, sometimes every day, multiple times, to keep yourself on the path of acceptance and making it through.
The main goals of Distress Tolerance are to _________ a crisis or stressful situation, not to _________ the problem, and you don't want to make things __________
tolerate/survive
fix (or solve, change, etc)
worse
The goal of the ACCEPTS skills is to _________ yourself from the situation
distract
Explain what the M in the IMPROVE skill is and describe how it could apply to a person who is dealing with the pain of losing a loved one.
M stands for Meaning. People can find meaning in the pain they experience by remembering how much they meant to them, religious people might believe that person has gone to heaven or will be reincarnated, etc.
What is the relationship between the acceptance exercises and acceptance skills?
The acceptance exercises help us get into a state of mind and prepare ourselves to accept a situation. Then we are ready to use acceptance skills like turning of the mind and radical acceptance.
Decide whether each of the following would indicate willfulness or willingness:
1. open-minded
2. giving up
3. accepting that some things are out of your control
4. trying to fix the situation
5. trying to make the situation fair
1. willingness
2. willfulness
3. willingness
4. willfulness
5. willfulness