The Distress is Astronomical
NAME 1 REASON WHY TOLERATING DISTRESS IS BENEFICIAL
PAIN IS PART OF LIFE AND CANNOT ALWAYS BE AVOIDED
IF YOU CANNOT DEAL WITH YOUR PAIN, YOU MAY ACT IMPULSIVELY
WHEN YOU ACT IMPULSIVELY, YOU MAY END UP HURTING YOURSELF, HURTING SOMEONE ELSE, OR NOT GETTING WHAT YOU WANT
Name the two main things that get in the way of Radical Acceptance.
Beliefs and Emotions
What skill can help us to evaluate the good and bad about engaging and not engaging in certain behaviors?
Pros and Cons
What is Self Soothe?
Engaging your senses to help decrease distress related to sight, sound, scent, taste, touch and movement.
WHICH DISTRESS TOLERANCE SKILLS CAN BE USED TO CHANGE YOUR BODY CHEMISTRY QUICKLY TO REDUCE EXTREME EMOTIONS?
TIPP
What does the STOP skill stand for?
Stop
Take a Step Back
Observe
Proceed Mindfully
IF YOU ARE PRACTICING VISUALIZING RELAXING SCENES OF A CALMING, SAFE PLACE, YOU ARE USING WHICH “IMPROVE” SKILL?
IMAGERY
True or False: Distress tolerance is meant to solve our problems
False
NAME THE FOUR COMPONENTS OF TIPP
TEMPERATURE
INTENSE EXERCISE
PACED BREATHING
PROGRESSIVE MUSCLE RELAXATION
How does the ACCEPTS skill lower distress?
DISTRACTION
What factors can increase distress?
environment
emotions
people
lack of skills
IDENTIFY 3 OF THE “ACCEPTS” SKILLS
ACTIVITIES
CONTRIBUTING
COMPARISONS
EMOTIONS
PUSHING AWAY
THOUGHTS
SENSATIONS
IDENTIFY 3 OF THE “IMPROVE” SKILLS
IMAGERY
MEANING
PRAYER
RELAXATION
ONE THING IN THE MOMENT
VACATION
ENCOURAGEMENT
WHAT STAGE OF CHANGE INVOLVES AWARENESS THAT A PROBLEM EXISTS, BUT NO COMMITMENT TO ACTION?
CONTEMPLATION
Accepting the reality of a situation does not mean what?
agreement
What is the IMPROVE skill used for?
Improving the moment
DESCRIBE EACH OF THE 3 STATES OF MIND
EMOTIONAL MIND: “HOT”, RULED BY FEELINGS AND URGES
REASONABLE MIND: “COOL”, RULED BY THINKING, FACTS, AND LOGIC
WISE MIND: INCLUDES BOTH REASON AND EMOTION AND HELPS AVOID ACTING IMPULSIVELY WHEN YOU NEED TO MAKE AND IMPORTANT DECISION
What skill is easy to talk about but hard to implement?
Radical Acceptance
True or False : Changing reality requires accepting reality first?
True
What is the difference between Willfulness and Willingness?
Willfulness: having or showing a stubborn and determined intention to do as one wants, regardless of the consequences or effects.
Willingness: the quality or state of being prepared to do something; readiness.