Distress Tolerance
What is a goal of using distress tolerance skills?
To get through a Crisis without making a situation worse.
What word do we use to remember the Distract skill?
ACCEPTS
•A – Activities
•C – Contributing
•C- Comparisons
•E – Emotions
•P – Push Away
•T – Thoughts
•S – Sensations
We self-soothe using our____________________
5 Senses
WHAT IS PROS AND CONS?
THINKING ABOUT THE GOOD AND BAD OUTCOMES OF TOLERATING AND NOT TOLERATING DISTRESS.
What is the TIP skills?
T- tip The Temperature of your face with cold water
I- Intense Exercise
P-Paced breathing; Paired muscle relaxation
Distress Tolerance skills are designed to help you solve your problems.
True or False
FALSE
Name a Distracting skill other than Activities and how you might use it.
(Individual Answers)
REPLACING IMMEDIATE NEGATIVE EVENTS OR EMOTIONS WITH MORE POSITIVE ONES.
IMPROVING THE MOMENT
IDENTIFYING WHAT YOU HAVE CONTROL OVER, WHAT YOU DON'T HAVE CONTROL OVER AND SKILLFULLY LETTING GO OF THINGS YOU CAN'T CONTROL. DOES NOT MEAN APPROVAL OR RESIGNATION, IT MEANS FOCUSING YOUR ENERGY ON WHAT YOU HAVE CONTROL OVER.
WHAT IS RADICAL ACCEPTANCE?
What is an advantage of using Pros and Cons to survive a crisis?
a) it gives you some time before acting on an impulse
b) it will solve the problem
c) it allows you to weigh and compare your choices
d) Both a & c
d) Both a & c
Distress Tolerance skills are skills of acceptance
True or False
TRUE
Which Distracting skill focuses on doing nice things for other people?
Contributing
USING YOUR IMAGINATION TO CREATE AN EXPERIENCE THAT CAN DISTRACT, AND SOOTHE.
IMAGERY
What is STOP skill?
S-stop
T-Take a step back
O-Observe
P-Proceed mindfully
Radical Acceptance is important because we have to learn how to try to eliminate pain in our lives.
True or False
FALSE: Pain cannot be avoided.
(2 individuals) Name a situation in which you might want to use distress tolerance skills
(Individual Answers)
THE SITUATIONS OF OTHERS CAN HELP TO CAST A MORE POSITIVE LIGHT ON YOUR OWN SITUATION.
WHAT IS COMPARISON?
IMPROVING THE MOMENT: What is the best way to remember these skills?
IMPROVE: Imagery; Meaning; Prayer; Relaxing; One thing in the moment; Vacation; Encouragement and Rethinking the situation
What are the skills for how to live a life that is not the life you want?
Radical Acceptance; Turning the mind; Willingness; Half-smiling and Willing hands; Allowing the mind: Mindfulness of current thoughts.
In Radical Acceptance, what does “Radical” mean?
The accept ALL THE WAY and COMPLETELY
What are the skills for tolerating painful events, urges, and emotions when you cannot make things better right away
The STOP skill; Pros and Cons; TIP your Body Chemistry; Distract with Wise Mind ACCEPTS; Self-Soothe with Five Senses; Improve the moment;
If you Distract yourself by watching a funny movie, which skills might you be using (Name at least 2)?
Emotion, Activities, etc
What are the 5 senses used in Self-soothing?
Vision; Hearing; Smell; Taste; Touch
Pain without acceptance = __________________?
Suffering