Show:
Crisis Survival
TIPP skills
Wise Mind ACCEPTS
Self-soothing
IMPROVE the moment
100

Name a time when you should use a crisis survival skill

When we're having intense pain that cannot be helped quickly

When we are wanting to act on emotion mind urges that could make things worse

When emotional distress might become overwhelming

When we're overwhelmed but need to meet demands

100
What does TIPP stand for?

Temperature, intense exercise, paced breathing, and progressive muscle relaxation.

100
True or false - distraction will not stop you form feeling a painful emotion
True. Painful emotions are inevitable and distraction can only help you survive those moments of intense emotion.
100
What is self-soothe?
When you are kind, gentle and comforting to yourself.
100
When do we use IMPROVE the moment skills?
When we want to shift our mood and bring positivity to a situation to remember that distress does not and cannot last forever.
200

A highly stressful situation which can lead to very negative outcomes is a __________

Crisis

200

True or false these skills are our first line of defense before moving into other distress tolerance skills.

True. (they are very short lived and work effectively in the moment)

200
Why do we want to distract ourselves from painful emotions?
Because we cant always deal with stressful situations right away or in that moment.
200
What are the 6 senses that we use to practice self-soothing techniques?
Sight, hearing, taste, smell, touch, and movement.
200
Creating purpose or reason of a situation is an example of what IMPROVE the moment skill?
Meaning.
300

The skill that we can use when we're in emotion mind that helps us stay in control, prevents us from immediately reacting, and helps to get to wise mind 

STOP skill

300

When would you use TIPP skills and how do they work?

When you are extremely emotionally dysregulated and they work by calming down your body sensations.

300
Distraction skills should only be used to get through a difficult moment. If we overuse them it becomes what?
Avoidance. If we try and avoid painful emotions forever they will come back stronger and we will likely have less control over them.
300
Why is self-soothing hard?

1) we can feel undeserving, guilty or ashamed.

2) we feel others should be soothing us.

300

When you picture yourself in detail achieving a goal that you have, you are using this skill

Imagery

400

When you are mindful of what is happening around you and within you, gather relevant facts about what is going on and what your current options are, you are using this STOP skill.

Observe

400
What is the "Dive response"

The "dive response" is the body's physiological response to submersion in cold water. Your heart rate slows down, blood flow to nonessential organs is reduced, and blood flow is redirected to the heart and brain.

400

When you engage in a puzzle, like Sudoku, crosswords, or mazes, you are using this skill

Thoughts

400

Most people spend a lot of time being hard on themselves, when we practice self-soothing techniques we give ourselves what?

Permission to relax when painful or overwhelming emotions occur.

400
What does IMPROVE stand for?
Imagery, meaning, prayer, relaxaing, One this in the moment, vacation, encouragement.
500

Sneak attack !!! - what are the two different categories of distress tolerance ?

1)Survive crisis situations

2)Accepting reality (we'll cover this next week!)

500

At what level of distress (1-10) or higher should you use a distress tolerance skill? 

7

500
What does ACCEPTS stand for?
Activities, contribute, comparisons, emotions, push away, thoughts, sensations
500

Sneak attack !!! - what are some of the characteristics that indicate you are in a crisis?

1)Urge to do something you know is ineffective.

2)Noticing your emotions are getting overwhelming.

3) Difficulty connecting with Wise Mind

4) Fight/flight/freeze responses

500

When you go outside, sit back, sip a cold drink, read a magazine, you might be using this skill

Vacation