Distress Tolerance 01
These are the two main categories of Distress Tolerance skills.
Crisis Survival and Radical Acceptance
When using distress tolerance skills, the only goal is to make you feel better. True or False
False - while improving the moment is a goal, so is making sure you're not making your situation worse by acting in a non-skillful manner
What is it called when you're using a lot of energy to stay stuck in your ways?
Willfulness
Accepting reality as it is is defined as...
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
What is it called when you're doing just what is needed in each situation - even if you don't love it
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
We've discussed radical acceptance...What has to be accepted?
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
This is the skill that we use when we are feeling extreme emotions, or our emotional arousal is very high and we need to calm down our bodies biologically.
TIPP
What skills help to accepting reality with your body?
Half-Smile and Willing Hands
What is the skill where you take care of yourself, comfort, nurture, be gentle, and kind with self in the moment to get through a crisis until you are able to problem solve?
Self-Soothe
The idea that two things can be true at once, particularly acceptance and change is called....
Dialectics
When you can’t deal with something just yet, you can "place it on a shelf" and set a time to come back to the issue when it's a more appropriate time. You know that it will be addressed, and you can relax in the interim.
Pushing Away
This is the skill we are using when we focus our entire attention on what we are doing right now, being aware of body movements or sensations while we’re walking, cleaning, eating, etc.
One thing in the moment
If we begin to catastrophize, what state of mind are we in?
Emotion Mind
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.
Effectively, Non-judgemental, and one-mindfully
This is the skill where you observe, adopt a curious mind, remember you are not your thoughts, and don't block or suppress thoughts that come up.
Mindfulness of Current Thoughts
When is the appropriate time to use crisis survival skills?
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.
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.
Stuck; Suffering
This skill doesn’t have to come from an external source to be effective and can be achieved by repeating phrases that are meaningful to you, such as “I got this”, “I can improve this moment.”
Encouragement and re-thinking the situation.
What are the 4 modules of DBT?
Interpersonal Effectiveness, Emotional Regulation, Mindfulness, Distress Tolerance