Intro
True or False - Distress Tolerance skills are normally used for long-term
False: Distress Tolerance skills are typically used for the short-term
An example of this ACCEPTS skill is going for a walk or playing a video game
Distract with "Activities"
This is the skill we use when we think of the advantages and disadvantages of a particular action
Pros & Cons
This is the skill that we use when we are feeling extreme emotions or our emotional arousal is very high
What is TIPP?
Give us an example of using the skill "vacation" when IMPROVING the moment
Get outside, take a short walk, go get your favorite coffee drink or smoothie, read a magazine or newspaper; surf the web; take a 1-hour breather from hard work that must be done. Unplug from all electronic devices, etc.
This is why it can be helpful to bother tolerating painful feelings and urges
-Pain is part of life and can't always be avoided
-If you can't deal with your pain, you may act impulsively
-When you act impulsively, you may end up hurting yourself, hurting someone else, or not getting what you want
This is the distress tolerance skill that helps us relax and feel peaceful
Self-Soothe
TRUE or FALSE: It is always good to resist the urge to act on our emotions
FALSE: it is helpful for us to evaluate what our urges are and whether they will help us reach our goals, make things worse, etc.
This is what each letter of the acronym "STOP" stands for
-Stop
-Take a step back
-Observe
-Proceed mindfully
Give us an example of how you would use any one of the TIPP skills
Temperature - Hold breath and place head in bowl of cold water, splash cold water on face, place cold gel mask on eyes or forehead, etc.
Intense exercise - Run in place, do high-intensity weight circuit, jump, put on music and dance, etc.
Paced breathing - Slow down breath so you’re breathing in for about 4 seconds and out for 5–8 seconds, etc.
Progressive muscle relaxation - Tense and relax each muscle group, head to toe, one muscle group at a time.
These are the three goals of Distress Tolerance (100pts. per goal)
-Not making things worse
-Learning to tolerate distress
-Learning to accept painful emotions
This is what does the acronym ACCEPTS stand for
-Activities
-Contributing
-Comparisons
-Emotions
-Pushing Away
-Thoughts
-Sensations
These are the six senses in DBT
VISION
HEARING
SMELL
TASTE
TOUCH
MOVEMENT
This is what the acronym TIPP stand for
-Temperature
-Intense Exercise
-Paced Breathing
-Progressive muscle relaxation
This is an example of willingness and an example of willfulness (150pts. per answer)
Willfulness -refusing to tolerate a situation or giving up
Willingness- allowing the world to be what it is and participating in it fully
These are 3 questions to ask ourselves before using Distress Tolerance skills
-Am I in Wise Mind?
-Am I able to solve this problem?
-Is it the right time to solve this problem?
This is what the acronym "IMPROVE" the moment stands for
-Imagery
-Meaning
-Prayer
-Relaxation
-One thing at a time
-Vacation
-Encouragement
Self statements such as:
“I’m strong and I can deal with this”
“It’s okay to feel angry/afraid/sad. Feelings will pass.” are examples of
What is "Encourage"
This is what the skill "Turning the Mind" means
Turn our mind towards the acceptance road and away from the rejecting road
Give us an example of using the "thoughts" skill when Distracting with Wise Mind ACCEPTS
Replace your thoughts. Read; do word or number puzzles; count numbers, colors in a poster, tiles on a wall, anything; repeat the words to a song in your mind, etc.
This is when to use crisis survival skills (name at least 3 reasons to use these skills)
When a situation is:
-Highly stressful; -Short-term (that is, it won’t last a long time) ;-Creates intense pressure to resolve the crisis now;
When we:
-Have intense pain that cannot be helped quickly; -Want to act on your emotions, but it will only make things worse; -Emotion mind threatens to overwhelm you, and you need to stay skillful; -Are overwhelmed, yet demands must be met; -Arousal is extreme, but problems can’t be solved immediately
Radical Acceptance teaches us that when we find ourselves in pain, we have five choices. These are the five optional ways of responding when a serious problem comes into your life? (100pts. per answer)
-Figure out how to solve the problem
-change how you feel about the problem
-accept it
-stay miserable (no skill use)
-make things worse (act on your impulsive urges)
This is the skill we are using when tell someone to never contact us again; we erase their contact details and block their number.
Burning Bridges
This is what the term "radical" means when we radically accept something
Complete and total in mind, heart, and body.
These are examples of using Self-Soothe for each of the senses (100pts per example)
-Sight -Sound -Smell -Taste -Touch -Movement
looking at a positive vacation photo,
listening to good music- smelling peppermint
taking a sip of tea - putting lotion on my hand
dancing