Coping Skills
What is one benefit of using healthy coping skills?
You feel more relaxed, have a clear mind, create healthy relationships, positive decision making, are in control etc.
Define radical acceptance.
The practice of the complete acknowledgement of reality as it is, without denial, resistance, or judgement
"I'm always to worried. I need to just get over it."
"I'm worried because I'm afraid of something. I'm working on understanding my fears and that takes time. I'm doing the best I can."
What is "self-soothing"?
Comforting and nurturing yourself
"She didn't text me back. She' so sick of me."
"They didn't smile when they said hi to me. They're probably mad at me about something."
Mind-Reading
When does a healthy coping skill become unhealthy?
When it is done excessively and in an unhealthy way.
avoidance vs distraction
What is Wise Mind, and how can it help with radical acceptance?
Wise mind is looking at situations with a balance of emotion and logic. Having a wise mind in distressing situations can help you accept the situation, acknowledge how you feel about it, and aid in how you react to it.
"People are always so rude to me. I'm a jerk magnet."
"I don't deserve the way some people treat me. I wouldn't treat me like that if I were them. I'm going to focus on being kind to myself and others. Maybe the rude people will figure that out someday, too."
What is "improve the moment"?
Replacing negative events with more positive ones
"If I don't meet my goals today, I'm a lazy failure."
"The world is a dangerous place."
Black-and-White Thinking
What are two things that can promote positive mental health?
Exercise, mindfulness, positive friendships, talking about your problems, having an outlet for anger and frustration, getting enough sleep, eating healthy
Name a benefit of radical acceptance.
Emotional healing
Freedom from mental clutter
Deeper connections
Enhances relationships through empathy
Finding peace in imperfections
"I didn't do everything I wanted to today. I wish I could get it together and stop being a failure."
"Obviously my brain is on low-power mode today. I wonder if it just needs to recharge, or maybe it's feeling resistant to something I planned. I should be mindful and check in with myself for a few minutes to see what my brain has to tell me."
Why do we practice distress tolerance?
Distress will always happen to everyone. Learning to tolerate distress helps empower us to cope with the pain.
"People always hurt me, and they always will."
"I didn't say the right thing. I'm always a screw-up."
Overgeneralization
Define Box Breathing and explain why we use it.
Inhaling for 4 seconds, exhaling for 4 seconds, inhaling for 4 seconds, exhaling for 4 seconds.
It is intended to help the body return to a calm, balanced state, particularly during stressful situations, by regulating the autonomic nervous system.
How does radical acceptance help clean up our mental clutter?
We let go of resistance and denial that create persistent "what-ifs" and should haves"
"I'm a bad person."
"I've made choices I'm not proud of. I'm on a path to a better relationship with myself, though. I deserve compassion and forgiveness, just like everyone else."
Name two distress tolerance skills.
Distraction
Refocus
Self-soothing
Improve the moment
Radical Acceptance
"What's that noise outside? Probably someone trying to break in and hurt me."
"I have to get to the store right at 3:00, because if I'm late everything will be sold out and there won't be anything to make for dinner and I'll sit at home hungry and miserable."
Catastrophizing
Define Physical Grounding and explain why we do it.
It engages the senses to anchor attention in the present physical moment. Techniques include touching objects, holding an ice cube, clenching and releasing fists, or using the 3-3-3 or 5-4-3-2-1 sensory exercises to notice things you see, hear, feel, smell, and taste.
Name the three core values underlying radical acceptance.
1. Mindfulness
2. Compassion
3. Courage
"Everyone else is doing life right and I'm so far behind. Will I ever catch up?"
"I'm definitely not on the path I assumed I would be on. I'm on my own unique experience of life. I'm cultivating love for myself and learning to be compassionate. My next steps will unfold naturally if I commit to loving myself."
What is thought-stopping?
1. Say STOP
2. Identify and accept the way you feel
3. Replace the thought
4. Focus your attention to your new thought or activity
"She's upset with me, so I must be to blame."
"They seem annoyed with me, I must be so annoying."
Self-Blame