General
What is the main goal or motto for the DT skills/module?
Don't make it worse (survive the moment)
An example of this skill is going for a walk, crocheting or canning food?
What is Activities
The skill that has you picture a relaxing or positive scene:
What is Imagery
What is the 'motto' for Radical Acceptance? Explain it.
"It is what it is" (stick to the facts of what is happening)
This skill involves integrating your senses into a rich experience:
What is Multisensory
What are 2 ways that we can use the skill Push Away? Describe them.
Physically remove ourselves or mentally push away that distress (shelve it for later)
An example of this skill is watching a funny movie when you are feeling sad or depressed or listening to Charli XCX?
What is Emotions
How does the way we talk about using Pro's and Con's differ from other ways?
We look at the short-term AND long-term pros and cons of each option.
When are Radical Acceptance skills needed most? When do we need to use them?
When we cannot change a situation (facing a very difficult, challenging one)
The distraction skill that uses stimulation to take your mind off of distress:
What is Sensations
True or False. Distress Tolerance skills are skills that we use to solve problems? Explain.
False, DT skills are skills we use in the moment to reduce distress so that we can re-approach the problem more effectively once our distress has gone down.
Thinking about a time in the past when you handled a situation similar to the one you are experiencing now is an example of what skill?
What is Comparisons
Improve the moment has 7 skills in all, name 5 of them.
Imagery, Meaning, Prayer, Relax, One thing at a time, Vacation, Encouragement
What is the difference between our 2 acceptance skills?
RA - bigger life things, diff situations (grief, loss, world events, etc)
EA - day-to-day minor inconveniences (traffic, spilling coffee on yourself, ran out of battery, etc)
When you have many problems, pick the most important one to focus on or the one you have the most resources to solve. This is an example of which skill?
What is OTAT or OM
True or False- Every one of the distress tolerance skills will work for me no matter what, as long as I use the right one. Explain.
False. We need to practice distress tolerance skills to know which ones will and will not work for us. Trial and error
Give a few examples of how to use "Thoughts" as a skill:
Bringing up other pleasant thoughts/memories, reading, singing, counting to 100, naming colors, naming animals/artists with each letter of the alphabet, doing a word search, etc.
This skill uses positive self-talk to make the here and now better:
What is Encouragement
What skills go hand in hand with RA, and is needed when forces like thoughts, feelings, and other people try to prevent us from accepting?
Turning the mind (TTM) and/or willingness (WI)
Name the skill that removes the means of acting on unhealthy or harmful urges and share a moment when you've used it:
What is Bridge Burning (BB)...
When determining whether to use distress tolerance skills or attend to (solve) our problem, we can ask ourselves these helpful questions:
Am I able to solve the problem? Yes or No.
Is it an okay time to solve the problem? Yes or No.
Am I in Wise Mind enough to solve the problem? Yes or No.
What is the difference between sensations and self-soothing?
Sensations include anything that is physically vigorous or actively awakens the senses vs. self-soothing creates relaxation, calm and peacefulness.
The skill involving taking a responsible break from things and doing something enjoyable. Name what is important to keep in mind when we do this skill.
What is Vacation.
It can turn into avoidance. Be mindful of when and how we are taking the vacation.
Name what can make RA/EA hard, some barriers to it and how you can overcome them:
TBD
Name the skill that involves accepting emotions and urges by riding the ebbs and flows. Share how you have done it with substance use urges.
What is Urge Surfing...