Self-Soothe and TIPP
This skill involves seeing the beauty in "ordinary" objects or your everyday surroundings
What is sight
The skill that has you picture a relaxing or positive scene
What is imagery
An example of this skill is going for a walk or playing chess
What is Activities
Name the skill that involves taking reality as it is
What is Radical Acceptance
Describe situations where using distress tolerance skills would be most relevant
We self-soothe through this sense with mindful reflection, rituals, and contemplation
What is spiritual sense
The skill involving taking a responsible break from things and doing something enjoyable
What is vacation
An example of this skill is mentally placing your distress in a box and putting it on a shelf in a secluded room
What is Push Away
Name a skill that brings you back to the here and now
What is Grounding Yourself
Name at least two situations in which distress tolerance skills may not be the most effective
Name at least two examples of using the sense of TOUCH to self-soothe
What is 1) pet an animal; 2) ask for a hug from someone; 3) warm/soft/comfortable blanket or clothing; 4) use of a fidget
The skill which emphasizes the purpose in surviving stressful events
What is meaning
An example of this skill is watching a funny movie when you are feeling sad or depressed
What is shifting to different Emotions
Name a skill that removes the means of acting on unhealthy or harmful urges
What is Bridge Burning
Name the 3 goals of the distress tolerance module
What is 1) survive crisis situations without making them worse 2) accept reality by replacing suffering and being "stuck" with ordinary pain and the possibility of moving forward 3) become free of having to satisfy the demands of your own desires, urges, and intense emotions
Name at least two ways of practicing paced breathing
What is 1) box breathing; 2) 4-7-8 breathing; 3) longer exhales than inhales ; 4) guided breathing videos; 5) alternate nostril breathing
This skill uses positive self talk to make the here and now better
What is encouragement
Thinking about a time in the past when you handled a situation similar to the one you are experiencing now is an example of what skill?
What is Comparisons
What is the name of the skill when you think of the advantages and disadvantages of a particular action
Name the skill that fosters an accepting attitude each day to work towards positive change
What is Everyday Acceptance
Describe the skill of progressive muscle relaxation
What is beginning with deep belly breathing, noticing tension, intentionally inviting tension into various muscle groups and intentionally releasing the tension- one group at a time, noticing how the body feels after
When you have many problems, pick the most important one to focus on or the one you have the most resources to solve. This is an example of which skill?
What is one thing at a time or one mindfully
An example of this skill is counting to 100 when angry
Name a skill that involves accepting emotions and urges by riding the ebbs and flows
What is Urge Surfing
Name examples of paths from willfulness to practicing willingness
What is 1) observing willfulness; 2) radically accepting current experience of willfulness; 3) turn the mind toward acceptance and willingness; 4) try half-smiling and having a willing posture; 5) be curious about willfulness; 6) turn up volume on wise mind