Distress Tolerance Skills

Distress and the Body

100

What might happen in our bodies when we experience distress? 

Increase heart rate, pupil size, blood pressure, decreased digestion ETC 

200

Name the three F's our body can go into when we become distressed. 

Fight, flight, or freeze. 

300

What nervous system do we want to spend most of our time in?

Parasympathetic Nervous System 

400

Which nervous system is activated when you are distressed and do not utilize coping strategies. When in this nervous system your heart beats faster, your blood pressure is increased, your pupils are dialated, and digestion slows or completely stops. 

Sympathetic Nervous System

500

Which nervous system is activated when we are calm or apply strategies to cope with distress? When in this nervous system our heart rate, pupil size, and blood pressure decrease. Digestion increases. 

Parasympathetic nervous system. 

True or false

100

Using a distress tolerance skill will always solve the problem. 

False 

200

Using distress tolerance skills will help you return to your wise mind. 

True 

300

There is no benefit to acting on a crisis urge. 

False. we often feel an immediate benefit which is why we do it; however, there is often a better way. 

400

Using a distress tolerance strategy is normally the easiest option.  

False. It is often hard to use a distress tolerance strategy which is why we practice these strategies. 

500

Describe a situation that would likely put you in an emotional state of mind. 

Any acceptable answer. 

ACCEPTS Skills- Distraction

100

What does the A in ACCEPTS stand for. 

and Name one way you can use this strategy. 

Activities

Any acceptable answer. 

200

What does one of the C's in ACCEPTS stand for. 

Name one way you can use this strategy. 

Contributions or Contribute 

Comparisons

Any acceptable answer

300

What does the E in ACCEPTS stand for. 

Give one example of how you could use this strategy. 

The E stands for Emotions. 

Any acceptable answer. 

400

What does the P in ACCEPTS stand for. 

Name one way you could use this strategy. 

Pushing Away. 

Any Acceptable answer. 

500

What does the T or the S stand for in the ACCEPTS strategy?

Give one example of how you would use one of these strategies. 

Thoughts, Sensations 

Any acceptable answer. 

IMPROVE and Self Soothe

100

What does the I in Improve stand for?

How could you use this strategy?

Imagery. 

Any acceptable answers. 

200

What does the V in IMPROVE stand for?

How can you use this strategy?

Vacation 

Any acceptable answer. 

300

What does the M in IMPROVE stand for?

How can you use this strategy?

Meaning

Any acceptable answer?

400

What does the O in improve stand for?

How can you use this strategy?

One thing at a time. 

Any acceptable answer 

500

What are the 5 ways you can use your senses to soothe yourself? 

Vision: look at something pleasent/calming. 

Hearing: Listen to something calming. 

Taste: Mindful eating

Touch: Touch something calming (i.e. fidget, blanket) 

Smell: Smell something soothing. 

TIP skills

100

What/When are the TIP skills for? 

When we are too upset to apply other strategies/ aren't thinking clearly. 

200

What does the T in TIP stand for?

How can you utilize this strategy?

Temperature 

Any acceptable answer

300

What does the I in TIP stand for?

How can you use this strategy?

Intense Exercise

Any Acceptable Answer

400

What does the P in TIP stand for?

How could you use the strategy. 

Paced breathing 

Any acceptable answer

500

Correctly demonstrate one of the TIP skills. 

Any acceptable demonstration