Distress Tolerance
What is distress tolerance?
Ability to fully experience unpleasant, aversive or uncomfortable emotions
Regulating our emotions is important because (Give at least 3 examples)?
Helps us to understand the emotions we experience.
Lower emotional vulnerability.
Lower the amount of unwanted emotions.
Lower emotional suffering and reduce unwanted emotions once they start.
What does DBT stand for?
Dialectical Behavioral Therapy
T/F: Emotions are “good” or “bad.”
False: Although some emotions are uncomfortable, they still play a vital role in our lives. For example, fear alerts us to danger, guilt reminds us we’ve gone against our values, and anger motivates us to stand up for ourselves.
Just Do It
Nike
True or false, negative emotions in themselves are distressing
False, we only begin to feel distress when we evaluate our emotion experience as a bad thing
What is the acronym for this skill?
Accumulate positive experiences
Build mastery
Coping ahead of time
PhysicaL illness
Eating
Avoid mood altering drugs
Sleep hygiene
Exercise
ABC PLEASE.
It means accepting something fully, both mentally and emotionally. It does not require liking or approving of something. You’re just accepting the facts of the situation.
Radical acceptance
T/F: There’s a “right” way to feel.
False: If our emotions don’t line up with our expectations, we can feel confused or frustrated. But the truth is that no two people have identical emotional responses, even to the same situation. Given this, it’s impossible to define one “right” way to feel.
Taste The Rainbow
Skittles
What are the three main types of distress emotions?
Sad, mad, scared
This skill teaches us how to act in a way that maintains positive relationships, allow others to feel good about themselves and about you.
DEAR MAN
What is the purpose of DBT?
To help people manage intense emotions, improve relationships, and develop healthier coping mechanisms
T/F: Other people can control how I feel?
False: What others do can affect how we feel, but no one can make us feel a certain way. We have to take responsibility for what we feel, how we respond, and the consequences of that response.
Silly Rabbit, ____ are for kids!
Trix
What is the skill that brings you back to the here and now?
Grounding yourself, mindfulness
Name an example of numbing and withdrawing escape method
What are DBT skills used for?
DBT skills help people experience a range of emotions without acting on them and help navigate relationships
What are some ways you put pressure on yourself to be happy? Do they work?
Various Response
Gives You Wings
Redbull
True or false, it is possible to get rid of emotional distress and it is not a normal part of being human
False, it is impossible and inevitable to being human. Learning how to tolerate emotional discomfort is important
What is the skills from the DBT skill GIVE?
Be Gentle
Act Interested
Validate
Use an Easy manner
This skill help you buy time and make it through an emotional downswing. The acronym ACCEPTS offers tips for how to do this.
Distractions
T/F: If I feel too much, I’ll lose control?
False: Many are afraid that if they allow themselves to feel a difficult emotion—even if just for a second—they’ll lose control. But refusing to feel an emotion actually gives it more power than when we go ahead and let ourselves feel it.
Easy. Breezy. Beautiful.
Covergirl