Mindfulness
Soothing
ACCEPTS
IMPROVE
Grab Bag
100

What are the 3 states of mind?

Rational Mind, Emotion Mind, Wise Mind

100

What are the 5 senses you can use to self-soothe?

Sight, Hearing, Touch, Taste, Smell

100

Give 2 examples of Contributing from ACCEPTS

Volunteering, helping a friend, donating, making a gift/giving a gift, send a thoughtful text, etc.

100

Explain "Prayer" skill from IMPROVE.

Connecting with something deeper with yourself, others, or the world. 

100

These are 3 examples of creative outlet.

drawing, poetry, writing, coloring, instrument, singing, dancing, hair/nails/makeup, designing something

200

What are the "What" skills?

Observe, Describe, Participate

200

How do you Tip the Temperature?

Put your face in a bowl of cold water or hold ice on your face or in your hands
200

When do you use ACCEPTS skills?

When you need to take a break from a crisis/distressing moment.

200

"I'm doing the best I can." This is an example of which IMPROVE skill?

Encouragement

200

This term means accepting what you cannot change so you can spend time time and energy on things you can change.

What is radical acceptance

300
What are the "How" Skills?

Non-judgmental, one-mindful, effective

300

What does TIPP stand for?

Tip the temperature, intense exercise, paced breathing, paired muscle relaxation

300

How do you use the Emotions skill from ACCEPTS?

Do something to create a new emotion that will compete with your distressing emotion

300

Give 1 example of the Meaning skill from IMPROVE.

Find the positives, silver linings, values, find a purpose for what you are going through, etc.

300

Short/Long Term and Do/Don't are the two types of this skill

What are pros and cons

400

What is Wise Mind?

Being able to feel your emotions and focus on the facts

400

Explain 4-7-8 breathing

Breathe in for 4 seconds, hold for 7 seconds, breathe out for 8 seconds


400

How do you use the Push Away skill from ACCEPTS?

Block out a painful situation in the moment using a technique such as imagery until you are ready to deal with it effectively.

400

Give 3 examples of the Vacation skill from IMPROVE.

turn of your phone, take a 1 hour rest, watch a few episodes of TV, take a shower, get in bed, etc.

400

How does doing a half smile help you manage distress?

It signals to your body that you are safe and it is okay to relax.

500

What should you do if you notice yourself judging?

Try not to judge the judging!

500

Explain paired muscle relaxation

Tense your muscles as you breathe in, and relax your muscles as you breathe out.

500

What does ACCEPTS stand for?

Activities, Contributions, Comparisons, Emotions, Push Away, Thoughts, Sensations

500

What does IMPROVE stand for?

Imagery, Meaning, Prayer, Relaxation, One at a time, Vacation, Encouragement

500

What are the 2 things a break should be when using distress tolerance?

Planned and Temporary