Self-Soothe/IMPROVE
What types of situations should you use your self-soothe and IMPROVE skills?
For crisis survival
True or false - pain is a part of life
True
Which TIP skill can involve splashing your face with cold water?
Temperature
True
True or false - acceptance means approval
False
Which self-soothe skill involves talking to yourself the way you would talk to someone you care about?
Encouragement
Why is it so hard to stay effective while in crisis?
Because stress and emotions are so high - oftentimes in emotion mind
What does the "A" in ACCEPTS stand for?
Activities
What is willfulness?
Refusing to tolerate a situation or giving up
What are the two choices you have when making the decision of turning your mind?
Acceptance and Nonacceptance of reality
What are you using when you use your self-soothe skills?
Your five senses (vision, smell, touch, hearing, taste, movement)
What is the goal of crisis survival skills?
To get through a short-term crisis situation without making it worse
Which ACCEPTS skill is watching a funny movie when you feel sad?
Emotions
What is willingness?
Allowing the world to be what it is and participating in it fully
What does turning the mind mean?
Choosing to turn back to accepting reality
What does the "O" in IMPROVE stand for?
One thing at a time
What number on your emotional thermometer should you start using crisis survival skills?
65 or higher
What is the goal of TIP?
To calm your body when emotions are high
What factors can get in the way of acceptance?
Beliefs and emotions
What is the first step of mindfulness of current thoughts?
Observe your thoughts
Which IMPROVE skill is creating safe spaces you can go to in your mind?
Imagery
What are the two types of distress tolerance skills?
Crisis survival skills and reality acceptance skills
What part of your nervous system is the "rest-and-slow-down" system?
Parasympathetic Nervous System
What are the three As of how to practice reality acceptance?
Awareness, acceptance, and action
When practicing mindfulness of current thoughts what do you focus on?