Distress Tolerance
What are the goals of using distress tolerance skills?
1. Survive the crisis situation (without making it worse).
2. Accept Reality
3. Become free
What word do we use to remember how to Distract?
ACCEPTS
Radical Acceptance is important because we have to learn how to eliminate pain in our lives. True or False
False: Pain cannot be avoided.
We self-sooth using our _____.
5 Senses
When you take a Vacation from your problems, it's important to remember which two things:
a. Take as long as you need to completely forget what's bothering you.
b. Don't take vacations that will harm you or make the problem worse.
c. Don't make the vacation too long.
d. Try to take your friend with you on your vacation.
b. Don't take vacations that will harm you or make the problem worse.
c. Don't make the vacation too long.
Distress Tolerance skills are supposed to help you solve your problems. True or False
FALSE
Name a Distracting skill other than Activities and how you might use it.
Examples:
Comparisons--comparing how you are feeling now to a time when you felt different.
Sensations--hold ice in hand
What is Radical Acceptance?
Accepting something ALL THE WAY and COMPLETELY (Not approval)
When we use paced breathing, we breath ___ to longer count than we breath ___.
Options: In or Out
Out...IN
Breath out more slowly than you breath in. Breathing in tends to increase heartrate while breathing out tends to decrease heartrate.
What is an advantage of using Pros and Cons to survive a crisis?
a. It gives you some time before acting on an impulse.
b. It will solve the problem.
c. It allows you to weight and compare your choices.
d. Both A & C
d. Both A & C
1. You have a strong desire to engage in a destructive behavior.
2. You are facing a major demand that has serious consequences.
Which Distracting Skill focuses on doing nice things for other people?
Contributing
Pain without acceptance = ________
Suffering and feeling stuck
Why use the TIP skill?
1. changes your body chemistry
2. Works FAST
3. Is effective
4. Easy to use
What does it mean to find Meaning in a crisis?
Make lemonade out of lemons. Find a lesson in the pain.
Don't use crisis survival skills for...
1. Everyday problems.
2. Solving all your life problems.
3. Making your life worth living.
(Bonus points...why?)
If you Distract yourself by watching a funny movie, what skill might you be using? (There are potentially 2)
Activities; Emotions
What does it mean to "turn your mind?"
Radical Acceptance is not done just one time. We often have to repeat the process and turn towards acceptance over and over again.
When might you use Intense Exercise? (I in TIPP)
To calm down your body when it is revved up by emotion.
What does STOP stand for?
Stop
Take a step back
Observe
Proceed mindfully
What are the steps for Willingness? (5 steps)
1. OBSERVE the willfulness. Label it. Experience it.
2. RADICALLY ACCEPT that at this moment you feel willful. You cannot fight willfulness with willfulness.
3. TURN YOUR MIND toward acceptance and willingness.
4. TRY HALF-SMILING and a WILLING POSTURE (Bonus points if you can describe these two things)
5. When willfulness is immovable, ASK, "WHAT'S THE THREAT?"
How do Distracting skills work?
They reduce contact with whatever set off the distress.
(Does not solve the problem! Just reduces the distress so you can use other skills.)
Approval, compassion, love, giving up, or against change.
What is the Dive Reflex (In the T for TIPP) and how do you do it?
Tendency for your heartrate to slow down when in cold water without oxygen. --stand, hold your breath, bend over, while putting face in cold water
How can you remember the Improve the Moment skills. List the skills and give examples!
I: Imagery (Imagine very relaxing scenes)
M: Meaning (Find purpose/meaning in a painful situation)
P: Prayer (Ask for strength to bear the pain)
R: Relaxing actions (Take a bath)
O: One thing in the moment (keep yourself in the moment)
V: take a Vacation (take a brief vacation)
E: with self-Encouragement and rethinking the situation. (cheerlead yourself!)