REVIEW
What are the names for the three minds that we have discussed?
Wise Mind, Logical Mind and Emotional Mind
What is Distress Tolerance?
Distress tolerance means being able to handle emotional pain in a healthy way.
What is the TIP SKILL?
It Changes your body chemistry
What is self-soothing?
Finding ways to comfort yourself, be gentle with yourself, and create a sense of calm.
What is a mindfulness activity?
Coloring, walking, painting, dancing, etc.
What is the purpose of Mindfulness?
Reduce suffering and happiness
Name a Crisis Skill?
STOP
What does TIP stand for?
Temperature
Intense Exercise
Paced Breathing & Paired Muscle Relaxation
What are the 5 senses we can use to self soothe?
Sight (Vision)
Sound (Hearing)
Smell
Taste
Touch
What is Radical Acceptance?
Radical acceptance means fully accepting reality with your whole self.
When can you use mindfulness?
Walking, in group, in day-to-day decision making and interactions with others.
What does STOP stand for?
Stop
Take a step back
Observe
Proceed Mindfully
What is one way to change your body temp?
Ice water to calm down quickly
What is another strategy to manage stress?
IMPROVE
What is the form of Radical Acceptance?
Expecting others to act the way you want them to.
Expecting others to change.
Not accepting responsibility for your own actions.
Not accepting that right now, you need help.
What is a tool to understand problem behaviors?
Chain Analysis
Name another Crisis Skill?
A Pro’s and Con’s list
What does ACCEPTS stand for?
Activities
Contributing
Comparisons
Emotions
Push Away
Thoughts
Sensation
What does IMPROVE stand for?
I: Imagery
M: Meaning
P: Prayer
R: Relaxing Actions
O: One thing in the Moment
V: Take a brief Vacation
E: Self- Encouragement and rethinking the situation
What is Willingness?
Willingness means being open and ready to handle life as it comes, doing what’s needed without being forced and without holding resentment.
What is the Chain Analysis breakdown?
- Problem behavior: A behavior you want to understand or change, usually something unhelpful or harmful.
- Prompting event: Specific event or trigger that happened right before the problem behavior.
- Vulnerability factors: Things happening before the event that made you more likely to react strongly. These can be physical, emotional, or situational.
- Links in the chain: Step-by-step events, thoughts, feelings, or behaviors that led from the prompting event to the problem behavior. This includes what you were thinking and feeling along the way.
- Consequences: What happens after the behavior — effects on yourself, others, and the situation. Include short-term and long-term consequences.
Can you use Crisis Skills in a Non-Crisis Situation? True or False?
True
What does the ACCEPT skill help with?
ACCEPT skills help you stay in control of your feelings long enough to handle the problem when you’re able to.
How can you use Imagery in day to day?
Imagine a very relaxing scene
What is the Willfulness
Willfulness trying to control everything or refusing to act when action is needed.