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 an aspect of the IMPROVE skill and give an example of using that letter.
Imagery, meaning, prayer, relaxation, one thing in the moment, vacation, encouragement
I am feeling 80/100 on the anger scale at my best friend. I want to yell at her and argue, but I have decided 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.
Fill in the blank. Life can be worth living even with _____ events in it.
painful
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 but I decide to pause and observe what's going on inside me and around me before making a mindful decision
STOP skill
What is 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? (Think of the fork in the road)
It is the way we practice Radical Acceptance and often has to be done over and over and over again.
What are 2 letters of the wise mind ACCEPTS
Activities, Contributions,Comparisons, Emotions, Pushing away thoughts, (Replace) Thoughts, Sensations
I had a really stressful day and am feeling really irritable. I came home to a very messy house that wasn't that way this morning. I am feeling like blaming my partner and getting really angry at him. I decide to go for a 10 minute run around the neighborhood before interacting with my partner.
TIPP (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
Acceptance does NOT mean ___________ . Fill in the blank.
APPROVAL.
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 boss for something I did not do and am very upset. I want to tell them off. I decided first to go to the bathroom and splash my face with cold water and then wet a paper towel with cold water to hold on my wrist.
TIPP (temperature)
What does DBT stand for?
Dialectical Behavior Therapy
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
Describe and demonstrate how to practice half-smiling or willing hands
Half-smiling: relaxed facial muscles, slight smile at the corner of lips.
Willing hands: relax arm muscles, hands cupped and palms facing up while in lap or on the sides
Name the titles of the 4 boxes of the Pros and Cons skill
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 note cards 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