Crisis Survival
What is distress?
Difficult or uncomfortable emotions
Drawing, playing an instrument, writing a song, singing, dancing, doing hair/nails/makeup, designing video games, painting, playing with clay, etc.
What is the difference between Pain and Suffering?
Pain is normal, everyone experiences it, it cannot be avoided, and is temporary
Suffering is common but can be prevented or avoided, lasts longer than pain
What is a benefit of looking at the Pros and Cons of a situation?
The Pros and Cons skill can:
1. Help you make more mindful and planned decisions.
2. Help you look past actions so you can decide if you want to do the same thing next time.
What is a crisis?
A very difficult or intense situation
How does Half-Smile help improve your emotions?
Your brain associates smiling with being happy, so by smiling, you are helping your brain release happiness chemicals!
What are some examples of turning pain into suffering?
• Pretending like everything is Ok when it is not
• Ignoring or bottling up your emotions
• Thinking or talking about a crisis or difficult event over and over
• Not asking for help when you know you need it
• Ignoring problems
• Focusing a lot on trying to change other people
• Blaming yourself or other people for difficult situations
• Not talking about your emotions
• Not letting yourself see the positives
• Only thinking about or focusing on pain
In the Turn the Mind skill, what do you change so that you can radically accept?
In Turn the Mind, you change your thoughts so that your perspective is open and accepting.
What is a risk of coping ineffectively with a crisis?
Hospitalization, conflict, poor health, guilt and shame, safety risks, legal issues
What is one skill for each of your five senses you can use for Self-Soothe?
Vision: Look at old pictures, notice flowers, look at art, gaze at the stars
Hearing: Listen to music, listen to the birds, call a friend, turn on a sound machine
Smell: Use scented lotion, light a candle, smell flowers, aromatherapy
Taste: Have a piece of chocolate, chew gum, drink tea, have ice cream
Touch: Put on comfy clothes/pajamas, take a bubble bath, hold a stuffed animal
What does radical acceptance mean?
Radical Acceptance means accepting reality, no matter what reality is.
Radical Acceptance means accepting what you cannot change, so you can spend your time and energy on things that you can change.
In the Turn the Mind skill, what do you change so that you can radically accept?
In Turn the Mind, you change your thoughts so that your perspective is open and accepting.
True or false: the goal of distress tolerance is to get rid of difficult emotions or to never have them again.
False! The goal of distress tolerance is to help you cope with difficult emotions when they come up.
What does Wise Mind ACCEPTS stand for?
A: Activities
C: Contributing
C: Comparisons
E: Emotions
P: Push Away
T: Thoughts
S: Sensations
What is one example of something you can't change, and one example of something you can change?
CANNOT Change: Other people, the past, rules and laws, death/loss, who my family is
CAN Change: My skill use, my perspective, how long I focus on things, who I spend my time with, my decisions
What are the two rules of DBT distraction?
Distractions must be planned and temporary!
What does IMPROVE the Moment stand for?
I: Imagery
M: Meaning
P: Prayer
R: Relaxation
O: One thing at a time
V: Vacation
E: Encouragement
True or false: Although acceptance means understanding reality, it is not giving up, agreeing with the way things are, liking the situation, weakness, or failure.
TRUE! Radical Acceptance does not mean that you have failed or that you have to put up with a hurtful situation. Radical Acceptance instead is about using your time and energy in a way that helps you move forward.