What does 'STOP' stand for?
Stop, Take a step back, Observe, Proceed mindfully
Provide an example/scenario where distress tolerance skills would be helpful.
Explain.
Name 1 of the 3 goals of distress tolerance.
1. Survive crisis situations
2. Accept reality
3. Become free
You are in a crisis when the situation is:
a. Highly stressful
b. Short-term
c. Creates intense pressure to resolve the crisis now
All of the above
What does DBT stand for?
Dialectical Behavior Therapy.
Use (blank) and (blank) any time you have to decide between 2 courses of action.
pros and cons
Give an example of how you would use the TIP skill.
Explain.
What is the goal of TIP skills?
Changing your body chemistry
Don't use crisis survival skills for:
a. Everyday problems
b. Solving all your life problems
c. Making your life worth living
All of the above
What are the 4 modules in DBT?
Mindfulness
Distress Tolerance
Emotion Regulation
Interpersonal Effectiveness
What does 'TIPP' stand for?
Tip the Temperature...
Intense Exercise
Paced Breathing
Paired Muscle Relaxation
Give an example of how you could self-soothe.
Explain.
A way to remember self-soothing is to think of each of (blank).
your 5 sense.
What is the term for, replacing suffering and being "stuck" with ordinary pain and the possibility of moving forward?
a. Radical Acceptance
b. Accepting reality
c. Happy
b. Accepting reality
What are the states of mind?
Emotion Mind
Reasonable Mind
Wise Mind
Imagery
Meaning
Prayer
Relaxing
One thing in the moment
Vacation
Encouragement and rethinking the situation
When Marsha says to use distress tolerance skills to 'Become Free', what are you becoming free from?
a. of having to satisfy the demands of your own desires, urges and intense emotions
b. of having to please others while remaining true to who you are
c. of caring
a. of having to satisfy the demands of your own desires, urges and intense emotions
What is Wise Mind?
The wisdom within each person.
Seeing the value of both reason and emotion.
Bringing left brain and right brain together.
Synthesis or middle path.
Emotion mind and reasonable mind come together to increase effectiveness.
By putting your face in cold water, taking a shower/bath, drinking something cold
Show an example of a Half-Smile.
Example.
What is the name for when you cannot keep painful events and emotions from coming your way.
Radical Acceptance
Which of the following is an example of an 'urge' in a crisis?
a. feeling sad after a car accident
b. kill a spider that is crawling across your lap
c. drinking alcohol after finding out a loved one has passed away unexpectedly
c. drinking alcohol after finding out a loved one has passed away unexpectedly
What is Mindfulness?
Intentionally living with awareness in the present moment (be present in our own lives).
Without judgment or rejecting the moment (letting go of avoidance, suppressing, blocking present moment).
Without attachment to the moment (not clinging to the past or grabbing for the future).