Crisis Survival Skills
What are the letters of the TIPP skill?
Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation
Why do we use reality acceptance skills?
To help us better cope with a reality that sucks/we don't like and help us build a life worth living.
What are the four stress responses?
Fight, Flight, Freeze and Fawn
What are the letters of the STOP skill?
Stop
Take a step back
Observe
Proceed Mindfully
What is radical acceptance?
Accepting something radically (completely in your mind, heart and body) even if we don't like it or disagree with it.
What is amygdala hijack?
What occurs when a stressful situations happens and our emotion brain is activated, while our logic brain is not working the best.
What is the self-soothe skill?
The skill that is used to help someone calm down by heightening the five senses PLUS movement.
What is the difference between willingness and willfulness?
Willingness is when you are open and accepting to something, whereas willfulness is when you are resistant, unopen and stubborn to something.
What are the two main emotions associated with amygdala hijack?
Fear and Anger
Name all the letters of the ACCEPTS skill.
Activities, Contributing, Comparisons, Emotions, Push Away Thoughts, Thoughts and Sensations.
What is the half-smile skill AND why do we use it?
Where you use a soft, gentle smile that sends a message to the brain that helps us calm down when we are distressed.
Who created DBT?
Name all the letters of the IMPROVE skill.
Imagery, Meaning, Prayer, Relaxation, One thing at a time, Vacation and Encouragement.
What are the four rules when using alternate rebellion?
1. Must not break any rules.
2. Must not make you feel worse than before.
3. Must not hurt others (or yourself).
4. Must FIT you.
What are the two nervous systems associated with the TIPP skill?
Parasympathetic and sympathetic nervous systems