Mindfulness
Distress Tolerance
DBT
Distress Tolerance 2.0
Distress Tolerance 3.0
100

List some mindfulness techniques.

And what is your favorite!?

5-4-3-2-1

Mindful walkING

Wise Mind

Clear Mind

Journaling

100

When do we learn/practice Distress Tolerance skills?

When NOT in crisis

100

What does DBT stand for?

Dialectical Behavior Therapy

100

What is the purpose of Distress Tolerance (without using the words tolerate or distress to describe it)?

To manage through a tough moment without making it worse/surviving through a crisis situation. 
100

What does STOP stand for?

STOP

Take a Step Back

Observe

Proceed Mindfully

200

Wise Mind is made up of a balance between what?

Rational (Logical) Mind

&

Emotional Mind

200

Distress Tolerance is what type of survival skills?

Crisis survival skills

200

What is the difference between pain and suffering?

Pain is a part of life. Suffering is created when we choose to deny our pain, or we refuse to accept our reality. We create suffering.

200

What are Pros and Cons?

The advantages and disadvantages of a certain decision, action, or situation

200

What does TIPP stand for?

Temperature

Intense Exercise

Paced Breathing

Progressive Muscle Relaxation

300

Name Pro's and Con's of practicing mindfulness

Pros: Reduce suffering and increase happiness, increase control of your mind, experience reality as it is, improved relationships, etc.

Cons: Can be uncomfortable to be mindful of circumstances and/or feelings, can be challenging at times, takes awareness and discipline to practice, time consuming, etc.

300

The DBT skill of Self-Soothe utilizes 6 senses. List them.

Vision

Hearing

Taste

Touch

Smell

Movement

300

Dialectical is define as "Concerned with or acting through opposite forces"

What are the two categories that DBT skills are separated into?

Acceptance vs Change

300

The "radical" part in Radical Acceptance means to accept reality with what three things?

Mind

Body

Spirit

300

Trying to fix every situation. Insisting on being in control.

What is willfulness?

400

List the "WHAT" skills.

Observe

Describe

Participate

400

Arms by your side or in your lap, hands unclenched, turn your palms up with fingers relaxed.

What is willing hands

400

What are the two DBT modules in the Acceptance category?

Mindfulness and Distress Tolerance

400

What is the Distress Tolerance skill used when we choose to make meaning from a negative situation by turning our focus to positive things that might come out of it?

Turning the mind

400

This skill is used when we coast through our distressing moment without trying to artificially change the emotion. 

Ride the Wave/Urge surf

500

List the "HOW" skills.

Non-judgmentally

One Mindfully

Effectively

500

What does the ACCEPTS stand for in the skill Distract with ACCEPTS?

Activities

Contributing

Comparisons

Emotions

Pushing Away

Thoughts

Sensations

500

What are the two DBT modules in the Change category?

Emotional Regulation and Interpersonal Effectiveness

500

What does the IMPROVE stand for in IMPROVE the Moment?

Imagery

Meaning

Prayer

Relaxation

One thing at a time

Vacation

Encouragement

500

What is the name of the nerve that runs through the heart, lungs, liver, and other essential organs that makes TIPP so effective?

Vagus nerve

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