True or False
True or False - Distress Tolerance skills are used for long-term.
False
(Distress Tolerance skills are used for the short-term only)
What does ACCEPTS stand for?
Activities, Contributions, Comparisons, Emotions, Pushing Away, Thoughts, Sensations
What does the DBT Self-Soothing skills involve?
Your 5 Senses!!!!
Self-sooth skill involves doing things that feel pleasant, comforting, and provide relief from stress or pain. It helps to pass the time without making things worse.
Vision: Look for a beautiful sunrise or sunset, the stars at night, pictures etc.
Hearing: Listen to music you enjoy, breeze, waves etc.
Smell: Find a fragrance you enjoy, and smell fragrances around you. Smell a flower, perfume, freshly cut grass etc.
Taste: Enjoy some of your favorite foods.
Touch: Take a hot shower, bath, sit in the sun etc.
What is Radical Acceptance?
the complete and total acceptance of reality. It's about embracing reality as it is, even when faced with difficult or distressing circumstances. It is NOT, approval, compassion, love, passivity, or against change
What does DBT stand for?
Dialectical Behavioral Therapy
Ture or False: Mindfulness is the foundation of DBT.
True: Mindfulness is a foundational skill in DBT. It involves being fully present in the moment, observing thoughts and feelings without judgment, and cultivating awareness of one's experiences.
What is a skill that requires you to focus on making the exhale greater than the inhale?
Paced breathing
What is the best most effective way to tip the temperature?
-Cold Water
- Holding your breath and putting your face in a bowl of cold water causes you to decrease breathing and heart rate triggering the mammalian dive reflex
What skill is an example of accepting reality with your body?
Half smiling and willing hands
Distress Tolerance skills are meant to change your emotions and/or situation. True or False
False, distress tolerance skill are for you to be able to tolerate the distress you're experiencing, not to change the emotion/distress
True or False: There are 3 subsections in DBT
False: There are 4
Mindfulness, emotion regulation, interpersonal effectiveness and distress tolerance.
What is the goal of crisis survival skills?
to survive the crisis without making it worse
What does TIPP stand for?
Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation
What does Pros and Cons help you do?
Pros and Cons list can be effective any time you have to decide between two courses of action.
Pro Con
Actin on crisis urge
(not coping)
Resisting crisis urge
(coping)
What are the four problem solving options in DBT?
Solving the problem, finding ways to feel better about the problem, learning to accept the problem or situation, or staying miserable.
True or False-Distress Tolerance should be followed by a coping skill or problem solving
True
What is the difference between distracting and avoiding?
Avoiding is choosing not to deal with it. When you choose to distract yourself from a distressing situation, you still intend to deal with it in the future, when your emotions have calmed down to a tolerable level.
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One, Vacation, Encouragement
IMPROVE skill is to improve the moment by replacing the immediate event that has caused unpleasant emotions, with a more positive act, thereby making the moment more pleasant and easier to tolerate.
This is defined as doing just what is needed in each situation or "going with the flow."
Willingness
What are the THREE states of mind
Rational mind, Emotional Mind, Wise mind.
True or False: The purpose of distress tolerance skills is to eliminate or avoid all sources of distress in one's life.
False: The purpose of distress tolerance skills is to improve one's ability to cope with distress, not to eliminate all sources of distress
What is an example of something that is challenging to radically accept?
the loss of loved ones, break-ups, loss of a job, big changes...
What does the acronym STOP stand for?
Stop, Take a step back, Observe, Proceed mindfully
True or false: if you don't look like you're smiling, then you're not properly using the half smiling skill
False, as long as you feel a slight smile you're using the skill correctly, the smile doesn't have to be observable.
The idea that two things can be true at once, particularly acceptance and change.
Dialectics