Crisis Survival Skills
What are the 6 senses used to self-soothe when you are in crisis?
WHAT IS:
1. Vision
2. Hearing
3. Smell
4. Taste
5. Touch
6. Movement
What is the purpose of "Activities" in ACCEPTS?
WHAT IS: Mindfulness
How are touch and movement different?
WHAT IS: They are very similar! Movement involves motion of your larger muscle groups (yoga, stretching, running, dancing). Touch tends to include stillness or small muscle movements (taking a shower/bath, petting a dog/cat, getting a massage, wearing soft/comfortable clothes).
For the T in TIPP skills, what sort of temperature should you use?
WHAT IS: Cold
What does TIPP stand for?
WHAT IS:
T: Temperature
I: Intense Exercise
P: Paced Breathing
P: Progressively relaxing your muscles
What does it mean to "Contribute" as part of Wise Mind ACCEPTS
WHAT IS: Contributing is doing something nice for someone. This could be helping someone with their homework, donating things you don't need, volunteering, doing someone a favor
How do you IMPROVE the moment with Meaning and Prayer?
WHAT IS:
Meaning: create purpose or value out of your pain
Prayer: ask for strength to bear your pain
How could the sense "Taste" being used inappropriately to cope?
WHAT IS: Overeating
What is paced breathing?
WHAT IS: Breathing slowly and deeply from your abdomen (belly). Recommended to breath in for a count of 4 seconds, and out for a count of 6 seconds
What does ACCEPTS stand for?
WHAT IS:
A: Activities
C: Contributing
C: Comparisons
E: Emotions
P: Pushing Away
T: Thoughts
S: Sensations
What does it mean to "Compare" as part of Wise Mind ACCEPTS?
WHAT IS: Comparisons in ACCEPTS means comparing yourself to someone less fortunate. Compare how you are feeling now to a time when you were doing worse, or others who are coping with the same or less well than you.
How is Relaxation in the IMPROVE skills and Progressive muscle relaxation in the TIPP skills similar?
WHAT IS: They both include tensing and relaxing your muscles to cope with distress.
What is radical acceptance?
Radical = complete and total accepting in mind, heart, and body
Acceptance = seeing reality for what it is, even if you don't like it.
When is a good time to use PROS & CONS?
WHAT IS: When you have an URGE to do something that could be harmful, impulsive, or destructive.
What does IMPROVE stand for?
WHAT IS:
I: Imagery
M: Meaning
P: Prayer
R: Relaxation
O: One thing in the moment
V: Vacation
E: Encouragement
What are some examples of how to "create different emotions" as part of Wise Mind ACCEPTS?
WHAT IS: Watch a funny TV show, listen to soothing or upbeat music, get active when you are sad, read jokes
How can One thing in the moment from the IMPROVE skills, and the 6 senses be related to one another?
WHAT IS: Focusing on one thing in the moment requires noticing your body (movement)
What can rejecting reality do?
WHAT IS: Cause pain, keep you stuck in unhappiness, anger, shame, sadness, bitterness or other painful emotions.
What is the difference between wiliness and willfulness?
WHAT IS: Willingness includes accepting reality. Willfulness is rooted in stubbornness.
Describe PROS and CONS
WHAT IS:
Pros and Cons includes
-Pros of acting on impulsive urges
-Cons of acting on impulsive urges
-Pros of resisting impulsive urges
-Cons of resisting impulsive urges
What does "Pushing Away" mean as part of wise mind ACCEPTS?
WHAT IS: Push the painful situation out of your mind temporarily. Leave the situation mentally by moving your attention and thoughts away, build an imaginary wall between you are the situation. Put the pain in a box and on a shelf for a while
Why bother tolerating painful feelings and urges?
WHAT IS:
1. Pain is part of life and can't be avoided.
2. If you cant deal with your pain, you may act impulsively.
3. When you act impulsively, you may end up hurting yourself, others, or not getting what you want.
What can get in the way of accepting reality?
WHAT IS: beliefs and emotions.
What does distress tolerance even mean?
WHAT IS: Coping with hard things
Distress = pain, anxiety, sorrow, difficult emotions
Tolerance = ability to cope or endure