ACCEPTS
What is the purpose or goal of the "Distract with ACCEPTS" skill?
To distract your mind from the crisis situation so that you don't make the situation worse.
Give ONE example of how you use imagery and ONE example of something you do to relax.
Accept all relevant answers.
Imagery: Imagining a calm or peaceful place, imagining coping well with a situation, remembering happy memories and imagining yourself in them right now
Relaxation: Taking a bath, Listening to Music, Drinking Tea, Yoga, Deep Breathing, Reiki etc.
What is self-soothe?
Soothing or comforting ourselves using all or our senses.
What is Turning the Mind? Give an example.
Turning the Mind is choosing to accept reality - and you may need to do it over and over and over. It is noticing when you are struggling with non-acceptance and making a commitment to accept reality.
What is the Pros & Cons skill and when should you use it?
It's a way to evaluate the helpful and unhelpful outcomes of tolerating or not tolerating distress; or of using skills versus not using skills.
We should use it before acting impulsively to decide how we want to respond. We should use it before making a major decision. We can also review it to renew a previous commitment.
Give 2 examples of Intense Sensations and 2 examples of Contributions.
Intense Sensations: Eating something sour or spicy, holding ice in hands, peeling a frozen orange, dunking head in ice water, etc.
Contributions: Baking cookies, writing notes to a friend, sending cards, volunteering, etc. (Accept anything relevant)
What is the goal or purpose of IMPROVE the Moment? (Why do we use it?)
To replace immediate negative events or emotions with more positive ones in order to make the moment better or more tolerable.
Give ONE example of something you could do to soothe yourself for each of the 5-6 senses. (Vision, Hearing, Smell, Taste, Touch, Movement)
Accept all relevant
(Movement: Havening, Hugging self, rubbing feet together, fidgeting, etc.)
What is Willingness? Give an example.
Accepting the situation and doing what is needed in the situation, without dragging your feet and without a grudge. It is the opposite of the ZAX!
It is important to consider short-term AND long-term consequences when doing a Pros & Cons. Think of a recent situation where you used Pros & Cons. What was one short-term consequence and one long-term consequence of using skills or not using skills?
Accept any relevant answers.
Ex: Easier in the short term to act impulsively, but may affect relationships, self-esteem, confidence, employment etc in the long-term
Give 2 ways you could create "Other Emotions" (ie: listening to happy music) and 2 ways that you could focus on "Other Thoughts" (ie: Sudoku)
Accept all relevant answers
Other Emotions: Watch a comedy when sad, Listen to relaxing music if excited or over-stimulated, listen to upbeat music if feeling down, Watch YouTube videos that create opposite emotions, etc.
Other Thoughts: Saying the ABCs backwards, crossword puzzles, Counting by 3s, Going on a Picnic game
What part of the skill is about "cheerleading" yourself or talking to yourself like a friend? Give an example of something you could tell yourself.
Encouragement
Examples: "I'm doing the best I can"; "I will make it out of this"; "I've done hard things in the past", "This won't last forever", "I've got this"
Why is self-soothe difficult for some people? (What are the barriers to practicing it?) Why is it important to practice self-soothe?
Barriers: Some people feel it's selfish or they don't deserve it - guilt or shame may get in the way, some people feel that others should soothe them and they shouldn't have to self-soothe
Importance (Accept any relevant answers): Reduces vulnerability to emotion mind, decreases sense of self-deprivation so you can make less impulsive choices, it's opposite action to harming self and can combat feelings of guilt or shame, it can make you feel more independent and less dependent on others, and other people may not always be there to soothe us
What is Radical Acceptance? Give an example.
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.
It is accepting reality all the way, with your mind, heart, and body. It is when you STOP fighting reality and let go of bitterness.
What do the letters in the STOP skill mean?
Stop, Take a step back, Observe, Proceed Mindfully
Identify one helpful way to use comparisons AND one helpful way to use Push Away
- Comparing your current situation or skill level to times when you weren't coping as well; acknowledging your progress
- Comparing your situation to other people who are less fortunate ONLY for the purpose of gratitude (not to feel guilty)
- It is NOT comparing yourself to others to make yourself feel bad
Push Away: Temporarily pushing away thoughts until you're able to return to them, putting worries into a box and putting them on a high shelf, imagining you are pushing away worries, mentally or physically leaving a situation (Must be temporary)
Explain how you can find "meaning" in a situation and give an example.
You can find something positive or a purpose in your pain or situation.
Example: Someone loses a loved one to cancer and then raises money for cancer research; someone lost a child to carbon monoxide poisoning and now MA has a law that all homes and apartments need to have detectors, etc.
Explain the Temperature part of the TIP Skill - How do you do it?
BONUS QUESTION: Why does this work? What is the science behind it?
Holding your breath, dunk your face in ice water for 30 seconds, covering your forehead down to your chin. Come up for air if needed. *Check with doctor first if you have any medical conditions.*
BONUS: The T part of the skill simulates the dive reflex, which diverts oxygen and blood away from unnecessary body functions, such as emotions, in an effort to preserve resources. It decreases your emotional arousal by activating the parasympathetic nervous system. (Any relevant info can be accepted.)
Half-Smile and Willing Hands are two ways you can use body posture/facial expressions to practice acceptance. Describe how to do these techniques.
See p. 347
Give an example of a time that you used the STOP skill. How did you use each step? OR describe a time where you did NOT use the STOP skill. What got in the way?
Accept all relevant answers.
What does each letter in ACCEPTS stand for? Give an example of each one.
Activities, Comparisons, Contribute, Other Emotions, Push Away, Other Thoughts, Intense Sensations
What does each letter in the IMPROVE skill stand for? Give examples.
Imagery, Meaning, Prayer, Relaxation, One Thing in the Moment, Mini-Vacation, Encouragement
What does each letter of the TIP skill stand for? Explain one of the "P" options.
Temperature, Intense Exercise, Progressive Muscle Relaxation or Paced Breathing
Accept any relevant explanations or progressive muscle relaxation or paced breathing
What gets in the way of acceptance? Give examples of some barriers. How can you overcome those barriers?
- Not having the skills or knowing how to do it (Practice, attend group, do the homework)
- Believing that acceptance means you approve of the situation, are resigning to the situation, or giving in (Check the facts)
- Emotions get in the way (Remember that emotions are temporary and that non-acceptance leads to constant suffering)
How do you know if your Distress Tolerance skills are working?
Time passes and you haven't made the situation worse.
You start feeling more able to tolerate the problem.
The emotion MAY go down a little; you MAY feel a little better.