Distress Tolerance
What is distress tolerance?
Our ability to withstand emotional pain or distress
What is social support?
Emotional comfort and physical assistance that we receive from other people
What is self-talk?
The way we talk to ourselves inside our heads
What is a character strength?
Virtues we possess that can help us live a more fulfilling life; our personal set of strengths
What is pride?
Positive way to mean a sense of satisfied attachment to an achievement; however, can also be overestimating your importance in the world
What are 2 distress tolerance skills?
ACCEPTS, STOP, or self-soothing with senses
Why are 2 reasons why it is important to have support in recovery?
Facing challenges isn't as difficult, friends lower anxiety in social situations, family/friends keep you in check, you have your own cheering section, and your confidence/self-esteem grow
What role does negative messages from others play in our self-talk?
When we hear things from others, we begin to believe them over time.
What can you do to open your door to your potential?
Reach out to someone who can help or look to other resources to help you open your door
What are 2 symptoms of trauma?
Flashbacks, nightmares, easily startled, difficulty staying asleep, lacking motivation, failing grades, avoiding people/places that remind you of the event, engaging in impulsive behaviors, outbursts of anger, detached from others
What are the 3 primary emotions that cause distress?
Sadness, anger, and fear
How can social media contribute to an increase in substance use?
Ads found on social media can encourage substance use, seeing friends/family using substances on their social media, or seeing celebrities on social media can encourage substance use
What are core beliefs?
What are 3 ways you can build inner strength? (Double points if you can get 6)
Improve focus, positive risk-taking, draw strength from others, learn to say no, self-discipline/structure, spirituality, increase urgency, drop dead weight, use what you're good at, and take baby steps
How do feelings relate to substance use?
People use substances to manage their feelings
What are the 3 types of distress escape methods?
Avoidance, Numbing/Withdrawing, and harmful releases
What are the 4 types of social support?
Emotional support, esteem support, informational support, and tangible support
What are 4 ways you can improve your self-talk?
Reverse negative thoughts, hang out with people who think positively, stay away from negative environments, distract yourself, check in with your feelings, find humor, and give yourself positive affirmations
Pick 1 virtue and name the strengths associated with it.
Based on virtue picked:
Wisdom-creativity, curiosity, judgment, love of learning, perspective
Courage-honesty, bravery, perseverance, zest
Humanity-kindness, love, social intelligence
Justice-fairness, leadership, teamwork
Temperance-forgiveness, humility, prudence, self-control
Transcendence-appreciation of beauty, gratitude, hope, humor, spirituality
What are the 4 communication styles?
Passive, aggressive, assertive, and passive-aggressive
What does ACCEPTS stand for?
Activities, contributing, comparisons, emotions, pushing away, thoughts, and sensations
What are 5 ways you can manage social pressure to prevent relapse?
Have the confidence to walk away, look for positive friends, say no, learn to stay away, develop decision-making skills, ask questions and consider consequences, and talk to a trusted adult
What are 5 negative self-talk patterns?
All or nothing thinking, catastrophizing, overgeneralization, self-blaming, should statements, mind reading, fortune telling, magnifying the negative
What are the 6 virtues related to character strengths?
Wisdom, courage, humanity, justice, temperance, and transcendence
What are the 3 categories of trauma triggers?
Avoidable/preventable, unavoidable, and unexpected