Distress Tolerance
True or False: If the distress tolerance skill is not making you happy, that means the skill is not working for you.
False: The purpose of a distress tolerance skill is to enable you to endure the distress without acting on urges or impulses that would make the situation work.
You are in an argument with your friend and feel out of control. You decide to splash cold water on your face in an attempt to calm down.
Temperature Change: TIPP
Refocusing attention from your situation to how you can help others
Contributing from Distract with ACCEPTS
A teacher has yelled at you and you are trying not to act impulsively because you know this teacher will send you to the principles office. You are in a classroom with students watching you, so you decide to take deep, slow breaths and squeeze and release your muscle groups to calm down. Which parts of the TIPP Skill are you using?
Paced Breathing and Progressive Muscle Relaxation
List 4 Distress Tolerance Skills
TIPP, Distract with ACCEPTS, Self Soothe, IMPROVE the Moment
You are about to act on a destructive urge, but instead you write out a list of outcomes of acting on your urge verses not acting on your urge and look at the long term and short term effects
Pros & Cons
You are getting extremely nervous waiting to audition for a play, so you start telling yourself, "I've got this! I am going to kill it. Everyone is going to love me."
Encouragement from IMPROVE the Moment
Comforting yourself using the 5 senses
Self-Soothe
You are caught up in emotion mind and cannot think straight, you utilize a skill that is easy to use and does not require a lot of thinking
TIPP
True or False: Distress Tolerance Skills do not help you solve your problem
True
You start to feel anxious and you put on your favorite scent of lotion
Self Soothe with Smell
You tripped in front of a class of students walking to your desk. When you get to your seat you think about a calming beach scene to feel less embarrassed
Imagery from IMPROVE the Moment
Thinking about a time that you were not doing as well as you are doing now, even though you are not currently where you want to be
Comparisons from Distract with ACCEPTS
You have an urge you are worried about acting on in times of distress, you complete this skill to be able to look at in the time of crisis and remember why acting on the urge may cause more harm in the long run
Pros and Cons
All of the Distress Tolerance Skills require individuals to use which skills first?
Mindfulness
You have a job interview and are extremely stressed, you decide to volunteer at a soup kitchen before your interview to calm your nerves
Contributing from Distract with ACCEPTS
You are Jay-Z, and you just realized that those 99 problems just became 100... but the show must go on, so you decide to "put it on a shelf" in your mind until the concert is over.
Push Away from Distract with ACCEPTS
DAILY DOUBLE!! What does the TIPP skill activate for about 5-20 minutes so that our emotions decrease quickly and we can think of what other skills to use
Parasympathetic Nervous System
You are experiencing a low point and you turn to your wise mind to ask for strength and acceptance of the pain to help you get through it
Prayer from IMPROVE the Moment
These are the two main categories of Distress Tolerance skills
Crisis Survival and Reality Acceptance
Your family is moving and you are getting overwhelmed by having to pack up your former home. You decide to go get ice cream with your friend for an hour before returning back to the task at hand.
brief Vacation from IMPROVE the Moment
Sarah is feeling sad and decides to find a purpose in her situation in order to get through it a little easier
Meaning from IMPROVE the Moment
DAILY DOUBLE!!! List all the parts of IMPROVE the Moment Skill
Imagery, Meaning, Prayer, Relaxation, One Thing in the Moment, Vacation, Encouragement
You are getting overwhelmed by your intrusive thoughts and decide to complete a long list of word puzzles, gently bringing attention back to the puzzles every time your mind starts focusing on the intrusive thoughts
replace your Thoughts from Distract with ACCEPTS