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Distraction Skills
Self-Soothe/ IMPROVE Skills
Pros & Cons/Reality Acceptance
100
Describe the proper way to use Comparison

Trying to compare your current situation or the current crisis to a situation that's worse than the one you're in now.

Ex: You could compare yourself to people who have less than you have or you could think about times in your life when things have been a lot harder or you didn't have the same resources you have now.  You're trying to get yourself to sort of say in your mind, 'Could be worse'.

100
What is Self-Soothe?
Using the 5 senses to ground and comfort yourself
100
What is Pros and Cons?

Thinking about the good and bad outcomes of tolerating and not tolerating distress.

200
What is Contributing?

Refocusing attention from yourself to what you can do for others

200
What is IMPROVE the Moment?

Replacing immediate negative events or emotions with more positive ones.

200
What is Radical Acceptance?

Identifying what you have control over, what you don't have control over, and skillfully letting go of things you cannot control.

300
What is the difference between Push Away and Avoidance?
With the Push Away skill, you only push away the thought/distress temporarily. You must bring it back when you're better ready to manage it!
300
Give an example of Self-Soothe for each of the 5 senses

Examples: VISION: Walk in a pretty part of town. Look at the nature around you. HEARING:Listen to beautiful or soothing music, or sounds of the ocean. SMELL: Smell breakfast being cooked. Light a candle. TASTE: Have a special treat, and eat it slowly, savoring each bite. TOUCH: Take a bubble bath. Pet your dog

300
What is not part of acceptance?
Agreement, Approval,
400
Provide the definition and give one example of Opposite Emotion

Acting opposite to our current emotional state/urge.

Example: Take a walk around the block when feeling tired 

400
What does the IMPROVE acronym stand for?

Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement

400
What is Turning the Mind?

Making a conscious decision to accept over and over