Acronyms
What does the "T" in the TIP skill stand for?
"Tipping" the temperature of your face with very cold water
What does HALT stand for?
Hungry, Angry, Lonely, Tired
What does DBT stand for?
Dialectical Behavioral Therapy
Give an example of how you can "self-soothe" in addiction recovery
Whatever helps you self soothe is the right answer :)
Distress tolerance can be described as "getting through crisis situations without making things ______ .
Worse
Name one letter (coping skill) in the ACCEPTS skill
We can control our _________, or they can control us.
Emotions
What do "dialectics" mean?
When two seemingly conflicting things are true at the same time
What does "urge surfing" mean?
A technique for managing unwanted behaviors such as drug/alcohol cravings- encourages "riding out" the urge rather than giving in to it
True or False:
Stress and "distress" are the same thing
What does the "O" in the STOP skill stand for?
Observe
True or False:
Labeling and observing our emotions makes them worse
FALSEEEEE!!!!
List one mental health issue that DBT can help with
Addiction, depression, anxiety, borderline personality disorder, self harm, suicidal ideation, personality disorders
What does radical acceptance mean?
Accepting reality 100% as it is, rather than how we think it should be
One of the main components of distress tolerance is to eliminate __________.
Suffering
Name one letter/skill in the PLEASE of "ABC PLEASE"
P(hysical Illness), E(ating), A(void mood alterning substances), S(leep), E(xercise)
What does "Cope Ahead" mean?
Making a skillful plan ahead of time for how you will deal with difficult emotions and situations when they arise.
True or False:
One of the 4 pillars of DBT is "self care"
FALSE!!!!
Explain the skill of "opposite action"
Engaging in an activity that is opposite of the urge you are having in order to make a behavior change
What type of situation would distress tolerance skills be helpful during?
Crisis, during times of severe pain/anxiety, when emotional pain is strong, strong urges to use substances or self harm, when someone is emotionally overwhelmed and needs to be productive
What does the ABC in "ABC PLEASE" stand for?
Accumulate Positive Emotions, Build Mastery, Cope Ahead
What are some causes of emotion dysregulation?
Substance abuse, childhood trauma, genetics, mental illness, brain injuries, extreme invalidation during childhood
What are the 4 components of DBT?
(We've covered 2 so far)
Distress tolerance, Emotion Regulation, Mindfulness, Interpersonal Effectiveness
Explain the concept of "Wise Mind"
Finding a middle ground between using our emotional mind and our rational mind to make wise decisions
What is the purpose of the STOP skill?
To pause, reflect, proceed mindfully rather than react impulsively to situations