Crisis
What are signs of a crisis?
- not able to do daily tasks
-intrusive thoughts
-isolation
-Increased aggression
-Abusive behavior
-Sleeping problems
-Dramatic mood shifts
-Loss of touch with reality
What does STOP stand for and why is it used?
Stop skills help us respond instead of immediately reacting.
Stop
Take a break
Observe
Proceed mindfully
Describe your SAFE SPACE visualization?
- what are you doing?
- what can you hear?
- what can you feel?
- what can you smell?
Reframe this thought using an acceptance mindset
"It shouldn't be this way"
"Ugh I hate the rain"
"It is what it is"
"It's raining"
70 or higher
What are the TIIP (TIPP skills for extreme distress) skills?
Tipp the temperatire
Intense exercise
Paced breathing
Paired muscle relaxation
- relaxed face
- corners of mouth slightly turned up
Steps to radically accept?
1. What's bothering you?
2. How did your behavior contribute?
3. How did those around you contribute?
4. what did you have control over?
5. What is out of your control?
6. What past events led up to this situation?
7. Practice radically accepting
8. Imagine how your behavior would change by accepting reality
Physical symptoms of distress?
Headaches, stomach aches, nausea, vomiting, fatigue, dizziness, memory problems, vision or hearing changes, breathing problems, a stuck feeling
When should you use PROS and CONS?
PROS and CONS can be useful when we need to decide whether or not we should act on an urge during crisis
How many different ways can you practice willing hands?
3!
- seated
-standing
- lying down
Steps to turning the mind (choosing to accept instead of reject)?
1. Observe
2. Make an inner commitment
3. Do it again
4. Develop a plan
What is distress tolerance?
Being able to put up with and accept painful and uncomfortable situations by getting though it without making it worse!
What is in your coping toolbox?
Touch
Smell
Sound
Sight
Taste
When should you practice half smile and willing hands?
-when you first wake up
-free moments throughout the day
-while resting
-thinking of a person your angry with
-when feeling frustrated
What gets in the way from accepting?
- hard sometimes
- may be easier to ignore/reject
- feels like others are getting away with things
What to do when in distress?
1. start noticing initial symptoms
2. Breathing skill for 2 minutes
3. Resist reacting while escalated
4. Distract self for 18 minutes to allow emotional intensity to decrease.
What are your IMPROVE activities?
Imagery
Meaning
Prayer
Relaxation
On thing in the moment
Vacation
Encouragement
How to turn willfulness to willingness?
1. Observe
2. radically accept
3. turn your mind
4.try half smiling/willing hands
5. ask "what is the threat?"
What is your ACCEPTS distraction plan?
A- Activities
C- Contributions
C- Comparisons
E- Emotions
P- Pushing away
T- Thoughts
S- Sensations