Crisis Survival Skills
The O in STOP stands for
What is observe? (Stop, Take a step back, Observe, Proceed mindfully)
Radical acceptance is
What is the act of accepting reality instead of fighting it to decrease distress?
What is creating relaxation with a mindful connection to the senses?
What is breathing colors, 5 senses, holding a feeling, etc?
The three states of mind are
What is the emotion mind, reason mind, and wise mind?
This skill is weighing your options of expected short-term and long-term results.
What are pros and cons?
This skill is adopting an accepting attitude each day to change your life.
Name one way you can self-soothe using any of your senses.
What is read a book, listen to music, eat your favorite food, etc?
These are the mindfulness WHAT skills
What is observe, describe, participate?
This skill is the accepting of feelings and urges rather than pushing them away
TIP is used to change what to reduce extreme emotion mind fast.
What is your body chemistry?
This exercise is like when facing a fork in the road, you choose the path of acceptance instead of resistance.
What is turning the mind?
The M in IMPROVE the moment stands for
What is meaning? (Imagery, Meaning, Prayer, Relaxation, One thing/ step at a time, Vacation, Encouragement)
These are the mindfulness HOW skills
What are nonjudgmentally, mindfully, and effectively?
Erasing a person's phone numbers from your phone who has created hopelessness is
What is bridge burning?
This skill is the act of tensing a muscle and releasing mindfully with the goal of alleviating distress.
What is progressive muscle relaxation?
When you relax your face and slightly turn the corner of your mouth upward, you are engaging in
What is half-smiling?
Engaging in self-soothing skills is a way to what
What is distract yourself?
What is a Teflon mind?
This skill is the engagement in an action that is completely different from how you currently feel
What is opposite action?
The P in ACCEPTS stands for
What is push away? (Activities, Contributing, Comparisons, Emotions, Push away, Thoughts, Sensations)
Willingness is
What is listening and acting from a wise mind by being willing to be open minded?
What is a happy place such as being on the beach during sunset or listening to a YouTube video of a forest scene being described?
This is a type of exercise that brings you back to the here and now
What is a grounding exercise?
This radical acceptance skill is sitting, standing, or laying down with your hands turned outward in an open position
What is willing hands?