Distress Tolerance Facts
True/False
Distress Tolerance should be used for solving all our problems
False
True/False
We should only wait to practice TIPP when a crisis hits
False
Practice, practice, practice outside a crisis!
Fighting against something we don't like in a safe, expressive way
What do the letters in Distract with Wise Mind ACCEPTS stand for? (Name at least 3 out of the 7!)
Activities
Contribute
Comparisons
Emotions
Pushing Away
Thoughts
Sensations
Radical Acceptance means learning to love what has happened to you in the past
False
We do not need to like or love what has happened to us, we just need to learn how to accept it
Define a "Crisis Situation"
A highly stressful, usually short-term situation that can create challenging urges and emotions
Explain how to do Paced Breathing
A quicker inhale followed by a longer exhale
True/False
Self-soothing should be very rigid and done the same each time
False
The more personal to you, the better!
What does the "I" in TIPP stand for?
Intense Exercise
What's the difference between being Willing vs. being Willful?
Being ready/able to accept reality means we're willing, fighting reality means we're being willful.
We want to use Distress Tolerance tools when...
You have intense pain that cannot be helped quickly.
You want to act on your emotions, but it will only make things worse.
Emotion mind threatens to overwhelm you, and you need to stay skillful.
You are overwhelmed, yet demands must be met.
Arousal is extreme, but problems can’t be solved immediately.
True/False
Progressive Muscle Relaxation means tensing your whole body up at once then releasing
False
Progressive Muscle Relaxation means working separate muscle groups one a time, tensing up, then releasing
How can we self-soothe with movement?
Dancing, yoga, exercise, etc
What do the letters in IMPROVE the moment stand for? (Name at least 3 out of the 7!)
Imagery
Meaning
Prayer
Relazation
One thing in the moment
Vacation
Encouragement
Define Radical Acceptance
Radical acceptance is NOT approval, but rather completely and totally accepting with our mind, body and spirit that we cannot currently change the present facts, even if we do not like them
True/False
A goal of Distress Tolerance is to help us survive crisis situations without making things worse
True
Exposure to cold does what for distress tolerance?
Slows down the heart, deepens the breath (activates the Parasympathetic Nervous System)
"I'll do it in 5 minutes, if I still have the urge, I'll add another 5 minutes..."
What is Adaptive Denial
Give at least two examples of how to use "Contribution" part of Wise Mind ACCEPTS
Various answers (volunteering, doing something nice for a friend/loved one)
When we're having trouble accepting reality we can Turn the ______ towards Radical Acceptance
Turning the Mind
What are the two "categories" of Distress Tolerance skills
Crisis Survival and Reality Acceptance
What are the names of the two stress hormones TIPP helps lower fast?
Adrenaline and Cortisol
Name all six, self-soothing senses
Vision, Hearing, Smell, Touch, Taste, Movement
What's the benefit of taking a brief "Vacation" as explained in the IMPROVE The Moment skill?
A brief vacation can help us (temporarily) escape the problem urge or situation
What are two functional tools/practices we can use to help our bodies when we feel ourselves resisting accepting reality
Half-Smiling and Willing Hands