Distress Tolerance 01
These are the two main categories of Distress Tolerance skills.
Crisis Survival and Radical Acceptance
When using distress tolerance skills, the goal is to make you feel better. True or False
False
Using a lot of energy to stay stuck.
Willfulness
Accepting things for what they are.
Radical Acceptance
What does DBT stand for?
Dialectical Behavioral Therapy
This skill is used when we turn our mind towards the acceptance road and away from the road of rejecting reality.
Turning the Mind
A skill that requires you to focus on making the exhale greater than the inhale.
Paced Breathing
This is defined as doing just what is needed in each situation.
Willingness
If the distress tolerance skill is not making you happy, that means the skill is not working for you. True or False
False : The purpose of a distress tolerance skills is to enable you to endure the distress without acting on urges or impulses that would make the situation worse.
When using the describe skill, what is the only thing we can describe?
The Facts
Reality is as it is, realistic limitations on the future, everything has a cause, and life can be worth living even with painful events in it are examples of _____________?
Radical Acceptance
This is the skill (acronym) that we use when we are feeling extreme emotions, our emotional arousal is very high, making you feel emotionally dysregulated.
TIPP
Accepting reality with your body.
Half-Smile and Willing Hands
This is balanced state where you are in between the hyperarousal state or hypo arousal state, you are open to learn and be creative.
Window of Tolerance
Means opposites, and comes from the idea of combining two of those ideas - change and acceptance.
Dialectical
This coping skill allows you to focus on another person (e.g. ask a friend about their day, make a gift for a loved one, volunteer, send a thoughtful card).
"Contribution" from acronym ACCEPTS
This technique involves ground through naming things you see, naming things you can feel, things you can hear, thing you can smell, and thing you can taste.
5-4-3-2-1 grounding technique
Catastrophic thinking is ______ ______.
Cognitive Distortion
What is the difference between the push away skill and avoidance?
The push away skill, you only push away the thought/distress temporarily. You must come back to the problem when you feel better able to manage it.
Feelings of anger, frustration, depression, guilt, fear, shame, sadness, embarrassment.
Negative Emotions
This is a distress tolerance skill (acronym) that uses 7 techniques to help you deal with overwhelming emotions; helps you cope with unhealthy urges and not act on it.
RESISTT
You have intense pain that cannot be helped quickly, acting on emotions will only make things worse; emotion mind threatens to overwhelm you, you are overwhelmed yet demands must be met, and arousal is extreme, but problems cannot be solved immediately.
When to use crisis survival skills
DAILY DOUBLE : When we don’t accept reality as it is in the present moment, we run the risk of becoming ______ and having our ______ increase.
This concept refers to fully experiencing emotional waves without suppressing or avoiding them.
____________ ________________.
Urge Surfing
What are the 4 modules of DBT?
Interpersonal Effectiveness, Emotional Regulation, Mindfulness, Distress Tolerance