Dialectical Thinking
Definitions
Situations
Distress Tolerance Skills
Acceptance
100

Complete this sentence using a dialectical perspective:

I can take care of myself, ____ I need the help and support of others.

What is AND

100

A distress tolerance skill that is designed to keep pain from turning into suffering

What is RADICAL ACCEPTANCE

100

A live music event that you have really been looking forward to gets cancelled because of the weather. What is the best way to deal with this situation?

What is RADICAL ACCEPTANCE

100

What is TIPP


Temperature Change

Intense Exercise

Paced Breathing

Paired Progressive Muscle Relaxation

100

By choosing to radically _____ the things that are out of our control, we prevent ourselves from becoming stuck in unhappiness, bitterness, anger and sadness and we can stop suffering.

What is ACCEPT
200

Complete this radical acceptance phrase:  "Pain is inevitable. ______ is optional."

What is SUFFERING

200

A recognition or statement that a person or their feelings or opinions are valid or worthwhile. It can be used on your own emotions or in friendships/ relationships with others.

What is VALIDATION?

200

Name one healthy coping skill that you use when you are in distress

Examples: DEEP BREATHING, MUSIC, CALLING A FRIEND, PLAYING A GAME, MEDITATION, etc.

200

When addressing a conflict with a friend that made me upset, instead of starting with "You are...", I should start with the phrase, "________ ...".

What is "I FEEL..."

200

What is something you could say to yourself when it starts pouring rain on you that demonstrates radical acceptance?

Examples: 

"It's okay to be frustrated, but I can cope."

"I can't change that it's raining." 

"My car needed a wash anyway!"

"Yup!"

300

A close friend that you work with gets a promotion that you both applied for. You are envious because you really wanted the job. What emotion can you hold at the same time for them?

What is HAPPY, PROUD, or any other positive emotion :)

300

Complete this radical acceptance phrase:  "Pain is inevitable. ______ is optional."


What is SUFFERING

300
Name a situation where you felt validated by someone

..

300

What is STOP


What is Stop, Take a step Back, Observe, Proceed Mindfully.

300

What is one thing that DBT and radical acceptance help us to do?

What is BE IN THE PRESENT, REGULATE EMOTIONS, TOLERATE STRESS, or HAVE EFFECTIVE RELATIONSHIPS

400

Dialectical thinking means that two conflicting thoughts can be true at the same time. Reframe this sentence in way that demonstrates a more accepting, dialectical viewpoint:

"I want to stay sober, but I am having urges to use."

What is "I want to stay sober AND I am having urges to use"

400

Present-moment awareness. An open and friendly willingness to understand what's going on in and around you- physically and mentally, and without judgment.

What is MINDFULNESS

400

Name one situation from your life in which it would be helpful to practice radical acceptance.

..

400

What do the two C's in A.C.C.E.P.T.S stand for?

Contributing and Comparisons 

400

This is the first step in practicing radical acceptance

Observing that you are questioning or fighting reality

Observing that you are questioning or fighting reality

500

Pain + __________ = Suffering

What is RESISTANCE

500

A type of talk therapy which is designed to help people manage difficult and intense emotions using distress tolerance, mindfulness, interpersonal effectiveness, and emotional regulation. Radical acceptance is a concept that came from this type of therapy.

What is DIALECTICAL BEHAVIOR THERAPY (DBT)

500

Practice a Self Compassion activity: Ask yourself, “What do I need to hear right now to express kindness to myself?” Is there a phrase that speaks to you in your particular situation that would be useful to hear right now?

EXAMPLES: May I give myself the compassion that I need • I accept myself just as I am • I forgive myself • May I be strong and full of courage • May I be patient • May I develop skills to help myself

500

Give an Example of Self Soothing with Each Sense


Vision

Hearing

Smell

Taste

Touch

500

What are two factors that have to be accepted?


Reality is as it is-- facts about the present and past are facts even if you dont like them

There are limitations on the future for everyone

Everything has a cause including events that cause you pain and suffering

Life can be worth living even when painful events in it

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