I'm in Distress
Name the 6 Senses of DBT
Smell
Taste
Hearing
Sight
Touch
Movement
What are the two "C"'s in the ACCEPTS skill?
Contributing
Comparisons
distress, suffering, misery, agony mean the state of being in great trouble. distress implies an external and usually temporary cause of great physical or mental strain and stress. the hurricane put everyone in great distress suffering implies conscious endurance of pain or distress.
Define Tolerance
Capacity to endure pain or hardship
Putting up with, rather than changing or getting rid of an unwanted situation
What is the purpose of the ACCEPTS skill?
Distraction
True or Fales: The purpose of Distress Tolerance skills is to solve our problems
False
What is the purpose of IMPROVE skill?
improve the moment
How long should distress tolerance skills be used for?
10-30 min
What is the skill called that requires using your senses to cope?
Self Soothe
What is the range of distress levels where you should consider using distress tolerance skills?
7-10
What is self-care?
intentionally setting aside time to do things to take care of ones self daily or weekly
True or False: The TIPP skill is as effective at reducing distress as urge behaviors
TRUE
What does the TIPP skill stand for?
Temperature
Intense Exercise
Progressive Muscle Relaxation
Paced Breathing
Describe the difference between Hyperarousal and Hyperarousal.
Hyperarousal: a state of increased responsiveness to stimuli, or an abnormal physiological response to stress. It's also known as the acute stress response. Hyperarousal can be characterized by a variety of physiological and psychological symptoms,
Hyperarousal: a state of low arousal where a person's nervous system is understimulated, rather than overstimulated by stress. It's the opposite of hyperarousal, where a person is alert and anxious. People in a state of hypoarousal may feel depressed, numb, or disconnected from their feelings. They may also exhibit behaviors such as lethargy, inattention, apathy, or boredom.
Describe the window of tolerance
Describes the range of emotional intensities that a person can comfortably experience, process, and integrate. It's also known as a zone of "optimum arousal.
Name 3 of the IMPROVE skills?
Imagery
Meaning
Prayer
One thing in the moment
Vacation
Encouragement
What is the difference between avoidance and distraction?
avoidance: not going back to something mentally or physically
distraction: taking a moment or a break and then return to what you need to work on
Explain how the dive reflex works to reduce distress
By submerging yourself in cold water, or holding ice packs to your face you can induce the dive reflex, which slows down heart rate. This part of the TIPP skill is helpful to reduce high anxiety, anger, and feelings of being overwhelmed.
Watching Netflix for 4 hours when in distress is an example of?
Avoidance
Name 3 of the ACCEPTS skills
Activities
Contribute
Comparisons
Emotions
Pushing Away
Thoughts
Sensations