Distress Tolerance
what is the coping skill that can help prevent impulsive or harmful behaviors? (used as a first-line intervention during times of crisis or extreme distress.)
TIPP
What does Opposite Action mean?
Using the opposite action when your emotions do not fit the facts, and/or acting on that emotion is no longer effective.
facts, reason, logic
H- Hungry
A -
L -
T -
Angry
Lonely
Tired
What are some physical symptoms of stress? (give at least 3)
headaches, sweating, chest pain, migraines, back pain, nausea, indigestion, fatigue
What does TIPP stand for?
T - Tip the temperature
I - Intense exercise
P - Paced Breathing
P - _____________
Progressive muscle relaxation
What would the opposite action of isolating in your room be?
Going out socializing with friends and family
There's emotional mind and there's _______ mind
wise mind
What are some relaxing activities?
Practice yoga, breathe deeply, go for a walk somewhere safe and soothing, etc
why do we make safe spaces for ourselves?
(subjective answer)
The STOP skill is when you. . .
S - Stop what you're doing
T - __________________
O - Observe
P - Proceed Mindfully
Take a step back
What does SMART stand for?
Specific
Measurable
Achievable
Relevant
Time-Bound
What are two self care items that are usually on your check in sheet? (in the boxes)
Did you take meds as prescribed?
Did you eat dinner? (balanced meal)
(noticing how present you feel in mind and body also works)
Give 3 examples of encouragement quotes to give yourself
"this too shall pass"
"I can stand this"
"this is hard but it's temporary"
why do we use DEARMAN?
resolve conflicts and get what you want more often
Each of the 5,4,3,2,1 senses stand for
5 things you can see
4 things you can ______
3 things you can ______
2 things you can smell
1 thing you can taste
touch
hear
Why is checking the facts important?
Examining thoughts and checking the facts can help us change emotions that are no longer effective
Give any type of mindfulness meditation example.
Ex: Imagery Meditation
Band of light meditation
Muscle Relaxation meditation
Walking meditation
Bedtime meditation
what is the difference between willingness and willfullness?
willingness is readiness to enter and participate fully in life and living while willfulness is refusal to participate and intentional disobedience.
GIVE skill stands for
G - Gentle
I - Interested
V - Validate
E -
Easy Manner
Radical acceptance means ______________
turning the mind to acceptance and accepting real life (reality) as it is without judgement or resistance
The PLEASE skill stands for
treat Physical ILlness
balanced Eating
avoid mood-Altering substances
balance _____
get ______
sleep
exercise
what does willfulness mean?
Refusal to ______ and intentional ______
participate
disobedience
ACCEPTS skill stands for ....
Activities
Contributions
Comparisons
________
Pushing away
________
Sensations
Emotions
Thoughts
What does DEARMAN stand for?
Describe the situation
________________
Assert yourself
Reinforce the person
Mindful, focus on goals
Appear _________
N ______________
Express your feelings, Appear confident, Negotiate (you have to give to get)