Crisis Survival Skills
Riddles
Skill Check
Random
Name That Skill
100
What is the goal of Distress Tolerance?
To survive a crisis without making it worse
100
I can’t talk but I always reply. What am I?
An echo
100
Name one item you can use to self soothe.
Sight
Sound
Smell
Taste
Touch
100
How many days are in a leap year?
366
100
My heart feels like it's about to beat out of my chest! I am so angry I could SCREAM! I put ice on my face so I could calm my body and think clearly.
T - Temperature
I - Intense Exercise
P - Paced Breathing
P - Paired Muscle Relaxation
200
When should you NOT use Distress Tolerance skills?
When the problem can be solved now, to avoid a solvable problem altogether, to make life worth living
200
What has a head and a tail but no body?
A coin
200
Show me Half Smile and Willing Hands.
200
What is the hardest natural substance on Earth?
Diamond
200
I am tempted to act on an urge I know is not effective. I froze my whole body, took myself out of the situation, and scoped it out before acting.
S - Stop
T - Take a step bacl
O - Observe
P - Proceed Mindfully
300
When do we use DT skills instead of problem-solving or emotion regulation?
Emotions are too intense to problem solve
The situation can’t be changed right now
We might make things worse if we act on urges
300
The more you remove from me, the bigger I get. What am I?
A hole
300
What is your favorite way to IMPROVE the moment?
I - Imagery
M - Meaning
P - Prayer/Planet/People
R - Relaxation
O - One thing in the moment
V - Vacation
E - Encouragement
300
What organelle is the powerhouse of the cell?
Mitochondria
300
I am overwhelmed and I can't fix this right now. I just need to take my mind off of this temporarily so I can be effective. I will do something that occupies my attention for a while so I can get through this.
Distraction/ACCEPTS
A - Activities
C - Contributing
C - Comparison
E - Emotions
P - Pushing Away
T - Thoughts
S - Sensations
400
Things that make the problem worse, like self-destruction, substance use, quitting impulsively, escaping, avoiding, and explosive anger are examples of....
Crisis urges or ineffective action urges
Short term relief, long term suffering
400
What has an eye but can't see?
A hurricane
400
What does Radical Acceptance sound like?
It is what it is. This is what's happening. I can survive this. I don't like this, but this is reality...
400
What is the tallest mountain on Earth?
Mount Everest
400
I feel rejected. I really want to lash out or isolate. I need to remind myself what happens if I choose to act on this urge or if I choose to resist it.
Pros and Cons
Short term benefits vs. Long term costs
500
Pain + Nonacceptance = ???
Suffering and Stuckness
500
If you drop me, I’m sure to crack. Give me a smile, and I’ll smile back. What am I?
A mirror
500
Tell me what you do when you are being WILLFUL.
Refusing to do what is needed, trying to control events or people, avoiding/escaping, trying to force things to be how you want them to be, arguing with or denying reality...
500
DAILY DOUBLE
Would you rather fight 1 horse-sized duck or 100 duck-sized horses? DEFEND YOUR ANSWER.
500
I can't leave this situation but I need to change how I feel so I don't make things worse. I remind myself I only have to get through this moment, I relax my muscles, and I visualize my safe space.
I - Imagery
M - Meaning
P - Prayer/Planet/People
R - Relaxation
O - One thing in the moment
V - Vacation
E - Encouragement