STOP
True/False: STOP is one of several distress tolerance skills
True
What is TIPP used to do?
To reduce extreme emotion mind fast.
What is radical acceptance?
Accepting that things you have no control over and using Distress tolerance skills to cope
What does willingness means?
DOING JUST WHAT IS NEEDED: In each situation. Wholeheartedly, without dragging your feet
What is willfulness?
Willfulness is REFUSING TO TOLERATE the moment. • Willfulness is refusing to make changes that are needed. • Willfulness is GIVING UP. • Willfulness is the OPPOSITE OF “DOING WHAT WORKS.” • Willfulness is trying to FIX EVERY SITUATION. • Willfulness is insisting on BEING IN CONTROL. • Willfulness is ATTACHMENT TO “ME, ME, ME” and “what I want right now!”
What are you supposed to do with the S-in STOP? Why?
Do not just react. Stop! Freeze! Do not move a muscle! Your emotions may try to make you act without thinking. Stay in control!
True/False: T stands for temperature which refers to the weather outside. You should always check the weather.
False: T stands for the temperature where you use cold water to calm down fast.
True/False: RADICAL ACCEPTANCE IS: Approval, compassion, love, passivity, or against change.
False
True/False: Willingness is acting with awareness.
True
Replace____________with _________________
Willfulness with Willingness
Name a pro and a con of using STOP
Pro-gives you time to think, prevents you from acting impulsively on your emotions, you learn to increase self-control or increase your awareness.
Cons-Not easy to use the skill, you have to be aware of your thoughts and feelings in order to use it, you have to have some self-control.
When using cold water as suggested by TIPP, what are some of your body's response to cold water.
Your heart slows down, blood flow to nonessential organs is reduced, and blood flow is redirected to the brain and heart. This response can actually help regulate your emotion.
What are some things that might stop you from accepting reality?
You don’t have the skills for acceptance; you do not know how to accept really painful events and facts. You believe that if you accept a painful event, you are making light of it or are approving of the facts, and that nothing will be done to change or prevent future painful events. Emotions get in the way (unbearable sadness; anger at the person or group that caused the painful event; rage at the injustice of the world; overwhelming shame about who you are; guilt about your own behavior).
What two techniques help you to accept willingness using your body?
Half-smiling-finding at least one thing to smile about
Willing hands-Relaxing you hands and arms without showing tension.
Tell us a time when you were willful, what happened as a result?
Tell your story. Group will decide if it is a story about being willful
When would be a good time to use STOP skill?
How do you go about pacing your breathing? Everyone on your team demonstrate it.
• Breathe deeply into your belly.
• Slow your pace of inhaling and exhaling way down (on average, five to six breaths per minute).
• Breathe out more slowly than you breathe in (for example, 5 seconds in and 7 seconds out)
WHY ACCEPT REALITY?
Rejecting reality does not change reality. 2. Changing reality requires first accepting reality. 3. Pain can’t be avoided; it is nature’s way of signaling that something is wrong. 4. Rejecting reality turns pain into suffering. 5. Refusing to accept reality can keep you stuck in unhappiness, bitterness, anger, sadness, shame, or other painful emotions. 6. Acceptance may lead to sadness, but deep calmness usually follows. 7. The path out of hell is through misery. By refusing to accept the misery that is part of climbing out of hell, you fall back into hell.
When can you do a half-smile?
At any time of the day if it is appropriate.
True/False: When I think I can fix every situation I am showing willingness.
False-you are showing willfulness
Tell me how you would use STOP by going through each letter in a current situation you are experiencing.
Stop-Freeze-don't act without thinking
Take-Step back from the situation
Observe-Notice what is going on inside and outside
Proceed-Mindfully. act with awareness consider all thoughts and feelings involved.
Demonstrate this skills for everyone to see.
While breathing into your belly deeply tense your body muscles (not so much as to cause a cramp).
• Notice the tension in your body.
• While breathing out, say the word “Relax” in your mind.
• Let go of the tension. • Notice the difference in your body
Go through the steps and do it in front of the group.
What is the main purpose of radical acceptance?
When you cannot keep painful events and emotions from coming your way.
Willingness is acting with __________.
Awareness
What is two ways you can show that you are accepting reality of your body?
Half-smiling and Willing hands