Distress Tolerance
True or false:
Stress only effects emotional wellbeing
False
Name this skill:
Breathe in for 4, hold for 4, out for 4, hold for 4, repeat.
Progressive Muscle Relaxation
start from your feet, tense your muscles as tight as you can get them. Notice how it feels. After 5 seconds release and focus on how it feels to let the tension go. Repeat process as you move up your body.
Name 3 emotions that aren't bad/surprised/happy/angry/sad/disgusted
Use that emotion wheel!!!!! (I will not be typing all 500 emotions out do not come for me)
How do you know when you need to cope?
Physical sensations (tension, shaking, sweating, nausea)
Emotional sensations (anger - secondary emotion!!!!, urge to isolate, memory problems, loss of motivation, hostility)
Behavioral sensations (restlessness, social withdrawal, procrastination, poor sleep, conflicts with loved ones/peers)
Name one letter in the ACCEPTS skill
A - Activities
C - Contributions
C - Comparisons
E - Emotions
P - Pushing Away
T - Thoughts
S - Sensations
True or false:
it is ok to judge yourself as you practice mindfulness (i.e. "I'm not doing this right!")
False
Self-Affirmations (and give an example)
The practice of affirming positive aspects of oneself, such as values, abilities, or character traits
Ex: I am worthy of recovery, I deserve freedom from my eating disorder.
Reframe it:
Extreme emotions get you a lot further than trying to regulate your emotions.
Insert reframed statement here
...(again im not typing out all infinite options pls cut me some slack)
Who makes up your support group?
Loved ones, friends, peers, outpatient therapist, support groups, etc
Skills to utilize in extreme stress (SUDS level 70 or higher) in order to allow for other coping skills are known as
TIPP skills
Body scans are done by
Imagining a band of light moving up and down your entire body, focusing on how each part of the body feels as the band of light touches it.
**Acknowledging without judgement!!**
Wise Mind
True or false:
I can only cope with something after it happens.
Unhealthy coping skills that may signal something is going on include:
criticizing yourself, reckless driving, substance use, ED behaviors, hostility with loved ones, isolation, etc
True or False:
Pros/Cons of acting on urges is a coping skill utilized in DBT
True
Engaging in the practice of replacing all-or-nothing thinking with both-and thinking.
Walking the Middle Path
Radical Acceptance
Instead of wishing things were different or focusing on how they "should" be, you completely and wholeheartedly accept the situation for how it is. You stop fighting reality and let go of the illusion of control.
"Radical acceptance rests on letting go of the illusion of control and a willingness to notice and accept things as they are right now, without judgement." -Marsha M. Linehan
What is opposite action and why is it your favorite emotional regulation skill
Opposite action is acting in opposite of whatever emotion you are feeling until your emotion changes. Use opposite action when your emotions do not fit the facts and/or when acting on that emotion is no longer effective.
True or false:
It's selfish to focus only on yourself, even when in recovery.
false (do we need to read the question again?)
The skill of accepting things as they are without resistance
Radical Acceptance
In order to achieve a wise mind, you have to combine these two
Reasonable mind & emotional mind
Coping Ahead of Time
1. Describe the situation
2. What do you want to say? HOW do you want to say it?
3. What skills do you want to use?
4. How do you want to act? What thoughts do you want to have?
5. How would you cope effectively with new problems that come up?
6. How would you cope most effectively with your most feared catastrophe?
^Now imagine & rehearse the situation in your head using your answers.
Sometimes we are unable to stop ourselves from feeling a certain way, what can we try to do in these moments?
Riding the wave
(also known as Sit With That Feeling!)
Tell me why you deserve recovery.
You do deserve it. You will hear your kid's laugh, or experience a sunset, or laugh a true, wholehearted belly laugh, or find your new favorite song that says everything you ever wanted to say, or experiencing a smile that you can't stop from growing and you'll know that's why.
There are a million reasons for recovery and you are worthy of experiencing every single one of them.