What is one Technique in STOP?
Share how you have used that technique
Stop
Take a Step Back
Observe
Proceed Mindfully
What does TIP mean?
Tip the Temperature
Intense Exercise
Paced Breathing/Paired Muscle relaxation
What is radical acceptance? Give us 1 of the 3 definitions
1) Radical means all the way, complete, and total.
2) Accepting in your mind heart and body
3) When you stop fighting reality because reality is not the way you want it and let go of bitterness
Give 3 examples of common addictions from the “common addictions” list.
See DT Handout 16a
What are the 3 main goals of distress tolerance?
Survive crisis situations
Accept reality
Become free
When do you use pros and cons?
Whenever you have to decide between 2 courses of action.
True or False:
It is acceptable to use crisis survival skills when you have intense pain that cannot be helped quickly?
TRUE
Give 3 reasons as to why accept reality.
See DT Handout 11
What is the difference between addict mind and clean mind
Addict: Impulsive, one-minded, will do anything for a “fix.”
Clean: Naïve, risk-taking, oblivious to dangers
How do you demonstrate willing hands in a sitting position?
Give example of half smiling
See DT Handout 14
What does STOP mean?
Stop
Take a Step back
Observe
Proceed Mindfully
Give 3 examples of how you can self-soothe with vision
Handout 8: look at stars, look at pictures, watch a sunset, Etc.
What is turning the mind?
Like facing a fork in the road
It is choosing to accept.
It does not yet equal acceptance but it puts you on the path
What is one way to practice building new bridges?
See DT Handout 20
-Build different images or smells
-Look at moving images and surround yourself with new smells
-"Urge-Surge"
What skills is referenced with a "Dive Response" and when do we use it.
TIP
Tip the Temperature with cold water (or ice pack) and holding breath for around 30 seconds. This creates a "Dive Response"
What is one Technique in TIP?
Share how you have used that technique.
Tip The Temperature
Intense Exercise
Paced Breathing/Paired Muscle Relaxation
Give 3 examples of distracting with Activities in ACCEPTS…
Handout 7
What is one of the factors that interfere with radical acceptance?
1)Don't know the skills.
2)If you accept, you believe you are making light or approving of the painful event.
3)Emotions get in the way.
When do we use Alternative Rebellion?
When addictive behaviors are used as a way to rebel against authority, conventions, and boredom of not breaking rules/laws.
What do we mean when we say “Adopt a curious mind”?
- Ask "where do my thoughts come from?"
-Notice thoughts come and go out of your mind
- Observe but do not evaluate your thoughts. Let go of Judgements
In your own words, What is paired muscle relaxation?
Combined with breathing practice, focusing on each muscle and tensing and relaxing each one, starting from head to toes.
Give two examples of things you can say to yourself that are self-encouraging?
You-can do it!
I’m doing the best I can!
ETC.
What is Radical Acceptance NOT?
It's NOT:
Approval, Compassion, Love, Passivity, or Against Change.
What is 1 the 3 factors to practicing Abstinence sampling?
1) Commit to ___ Days off your addiction
2) Avoid Triggers and replace w/ competing behaviors
3) Observe the extra positive events when not engaging in the addictive behavior.
When you practice sensory awareness, what are 3 questions to ask yourself?