Show:
Distress Tolerance Skills
Distraction Skills
Self-Soothe/ IMPROVE Skills
Pros & Cons/Radical Acceptance
Bonus
100

Distress tolerance skills are intended to help distract us and get us through difficult emotional situations one moment at a time. A way to remember this skill is with the acronym: _ _ _ _ _ _ _

ACCEPTS

100
What is the distraction acronym?
ACCEPTS
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

The _ _ _ skill is intended to change your body chemistry quickly in order to reduce the effects of an overwhelmed emotional mind; where your thinking and behaviors are controlled by your overwhelming emotions.

TIP

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

_ _ _ _- _ _ _ _ _ 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.

Self-Sooth

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 does Radical mean

All the way- completely

400

The intent of the  _ _ _ _ _ _ _ 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.

IMPROVE

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 are the four options for painful situations?

1. Change the situation/Solve the problem

2. Change how you feel/think about the situation

3. Accept it

4. Stay miserable

500

_____________ is the complete and total acceptance of reality. This means that you accept the reality of a situation in your mind, heart, and body. You stop fighting against the reality and accept it.

Radical Acceptance

500
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'.

500
What are the two rules for Vacation?

1. Don't take vacations that will harm you.

2. Don't make your vacation too long.

500

What should you do when a crisis urge occurs

  • Review your pros and cons. Get your list and read it over again.
  • Imagine the positive consequences of resisting the urge.
  • Think about the negative consequences of giving into the crisis behaviors.
  • Remember past consequences when you acted on the crisis urges.
500

We all use _______ and _______ to make decisions. This skill can be very helpful when you need to make a decision between two or more options. The objective when using this skill is for you to realize that accepting reality and tolerating distress leads to better outcomes versus rejecting reality and refusing to tolerate distress.

PROS and CONS