Pros & Cons
Why do we use Pros & Cons?
It helps you slow down and think about the consequences before acting on an urge.
Why do we use Urge Surfing?
It compares urges to waves that rise, peak, and fall, and helps "surf" through those waves so we don't act impulsively.
Why do we use radical acceptance?
It allows you to fully accept reality as it is, even when you don’t like it, to reduce the frustration that comes with placing demands on how we think the situation "should" be different.
What is the purpose of "Turning the Mind?"
It helps us to make the choice to move toward acceptance again and again.
True or False: Distress tolerance skills are used when you can’t change the situation right away.
True
True or False: Pros & Cons only focuses on short-term outcomes.
False: It also helps you think about the long-term outcomes.
True or False: Urges last forever if you don’t act on them.
False: Urges will naturally start to decrease after 30 minutes.
True or False: Radical Acceptance means approval or learning to "like" the situation.
False: You do not have to approve, like, or agree with the reality of the situation. Radical acceptance means recognizing reality as it is.
True or False: Turning the Mind happens only once.
False: We often will need to choose to accept reality over and over again.
Which skill is best during an intense urge?
Urge Surfing or TIPP
Which belongs on the Cons of Acting on an Urge list?
A) Relief for 5 minutes
B) Long-term consequences
C) Feeling proud later
B) Long-term consequences
Which is an urge-surfing response?
A) Fighting the urge
B) Judging yourself for having the urge
C) Noticing the urge and letting it pass
C) Noticing the urge and letting it pass
Which statement shows Radical Acceptance?
A) “This shouldn’t be happening.”
B) “I don’t like this AND this is what’s happening.”
C) “I wish they had handled this differently.”
B) “I don’t like this AND this is what’s happening.”
Which is an example of Turning the Mind?
A) “I’ll accept this later.”
B) “I think I need to stop worrying about this.”
C) “I keep noticing myself resisting and choosing acceptance again.”
C) “I keep noticing myself resisting and choosing acceptance again.”
Which skill helps you decide whether to act or not?
Pros & Cons
You want to skip school. Name one pro and one con of acting on that urge.
*Answers vary*
Name one way to “ride the wave” of an urge without acting on it.
Breathing, distraction, naming sensations, grounding
How does Radical Acceptance reduce suffering?
It stops fighting reality
What emotion often shows up before you need to Turn the Mind?
Anger, frustration, denial, resentment
What is the first step in crisis survival?
1. Solve the problem
Why is it important to list pros and cons of not acting on an urge too?
To see long-term benefits and strengthen Wise Mind
Why does acting on urges often make them stronger over time?
It reinforces the behavior
Name a situation you would need to practice radical acceptance in and identify how it would help you.
*Answers vary*
Why does Turning the Mind require practice?
Because resistance comes back automatically
What is the second step in crisis survival if the first step does not work out?
2. Survive the problem without acting impulsively or self-destructively.