Crisis Survival Skills
Give an example of how you could use the self soothe skill. Name the sense you used.
touch, taste, smell, hearing, sight, AND movement + example
What is Radical Acceptance?
the skill of accepting things that you cannot change, all the way with your mind, your heart, and your body.
Name one skill from the IMPROVE skillset and give an example of using that skill.
Imagery, meaning, prayer, relaxation, one thing in the moment, vacation, encouragement
I am feeling very frustrated with my friend (80/100 with anger). I want to yell at her and argue, but I decide to walk to the lake and observe the water and sunset.
could be Imagery from IMPROVE
could also be Vacation from IMPROVE
or ACTIVITY from ACCEPTS
What are the three states of mind? Which do we use mindfulness to obtain?
Wise Mind, reasonable mind, and emotion mind
WISE MIND.
Explain when to use Crisis Survival Skills.
-Used when you are in a highly stressful situation and cannot immediately change the situation or problem solve effectively. These skills are used to distract from the thing causing high stress/emotion mind so you can get through the moment without acting impulsively or making things worse.
Acceptance in DBT means:
a. To give up
b. To acknowledge
c. To give up
d. To be okay
b. To acknowledge
Name a way to take a mini vacation while using IMPROVE the moment
Some examples: take a nap, take a walk somewhere new, go to a movie, go on a hike, sit outside and watch the sunset, try a new restaurant or activity, go to the beach, turn off or silence your phone for the day or for a few hours
My friend asks me to skip school and play video games. I want to, and I decide to pause and observe what I'm thinking, feeling and what's around me before making a decision
STOP skill
The meaning of dialectical
Two opposite ideas can be true at the same time, and when considered together, can create a new truth and a new way of viewing the situation
Name a Crisis Survival Skill
STOP, TIPP, IMPROVES, ACCEPTS, Self Soothes. PROS and CONS
What is turning the mind?
It is one way we practice Radical Acceptance (imagine two paths to choose from -- acceptance and denial) and often has to be done over and over and over again.
What are 2 skills that you can practice through the wise mind ACCEPTS skillset?
Activities, Contributions,Comparisons, Emotions, Pushing away thoughts, (Replace) Thoughts, Sensations
I had a really stressful day and I'm feeling really irritated. I came home to a very messy house that was clean this morning. I think about going off on my roommate and start to feel really angry at them. I decide to tense and relax different parts of my body and then go for a 10 minute run around the neighborhood before interacting with my roommate.
TIPP (Progressive Muscle Relaxation / Intense Exercise)
In DBT we seek to balance dialectic between these two concepts. Hint: think of the old fashion scale that coaches drew to demonstrate this
Acceptance And Change
What do the letters in STOP stand for?
Stop, Take a Step Back, Observe, Proceed mindfully
What is the difference between willingness and willfulness?
Willingness: being open to practicing skills intentionally, being in wise mind, practicing acceptance and doing what is needed/effective
Willfulness: refusing to accept feelings/thoughts/reality, being non-dialectical: thinking you are right and not considering others
Name all of the 6 senses from the Self Soothe skill
Movement, Vision, Hearing, Smell, Taste, Touch
I feel that I am being blamed by my partner for something I didn't do and I'm getting very upset. I want to tell them off. I decide take a couple breaths before going to the bathroom and splashing my face with cold water.
TIPP (temperature)
Give an example of a mindfulness exercise that works for you, and when you would use it
examples might include: meditation, focusing on breathing, tuning in to your 5 senses, listening intently to a song, exercising
Name at least two of the letters in TIPP and what they stand for? Give an example of how you could use one of them?
Temperature, Intense Exercise, Progressive Muscle Relaxation, Paced Breathing
Name one way you can practice acceptance with your body
Willing hands, half-smiling, (un-clenching fists, releasing tension in face and body, breathing)
Name the titles of the 4 boxes to set up the Pros and Cons chart (Visual aid)
Pros of Action Urge/acting impulsively, cons of action urge, pros of using a skill instead, cons of using a skill instead
I didn't sleep well because my roommate was being loud, I wake up extremely tired and realized I slept in later than I meant to because I had to study. I start by sitting and relaxing my hands in my lap and relaxing tension in my face, as well as turning up the corners of my lips. I then decide to take a quick shower and have a piece of toast and then go through my notes one more time while I am waiting for the bus.
Willingness, Willing Hands, Half Smile
Name at least 2 letters from the Mindfulness What and How Skills (POD ONE)
Participate, observe, describe, one-mindful, non-judgmental, and effectively