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
The three states or mind are:
Emotional Mind, Rational Mind, Wise Mind
This is the skill (acronym) that we use when we are feeling extreme emotions, our emotional arousal is very high and you need to shift your physiology:
TIPP
What are 2 out of the 3 "how" skills related to mindfulness?
1. Non-judgmentally
2. One-mindfully
3. Effectively
Skill related to thinking through the potential consequences of a decision:
Pros and Cons
Means opposites, and comes from the idea of combining two of those ideas - change and acceptance.
Dialectical
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 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
True or False - Acceptance does not mean approval or passivity.
True
You are not your ______.
Thoughts
Feelings of anger, frustration, depression, guilt, fear, shame, sadness, embarrassment.
Negative Emotions
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
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
The four ways to respond to a problem are:
1. Solve It
2. Change how you feel about it
3. Accept it
4. Stay Miserable
When are crisis survival skills NOT very helpful? (Get at least 1 out of 3)
1.Everyday problems.
2.Solving all your life problems.
3.Making your life worth living.
You can not benefit from learning skills if you don't actually _______ them.
Practice/Use