Change Skills
Paced breathing, Progressive Muscle relaxation, and temperature change are part of this Distress Tolerance Skill
TIPP
This skill is when we turn our hands upward
Willing Hands
Distress Tolerance skills help us _________ reality so that we do not become stuck
Accept
A crisis is _____ - term
Short
This skill is when we engage in seeing, hearing, smelling, feeling, and experiencing what is around and within us
OBSERVE
This skill is when we stop, take a step back, observe and proceed mindfully
STOP
This skill is when we relax our face and allow the corners of our mouth to turn up slightly
Half smile
Survive Crisis Situations without __________
making things worse
When experiencing a crisis we want to resolve the issue ____________
Now/Immediately/ASAP
This skill is when we try to state what we observed in non-judgmental language
DESCRIBE
We make this kind of list to determine the best course of action when we are in distress
Pros and Cons
the process of accepting reality as it is and not rejecting reality is
Radical Acceptance
When we refuse to accept a situation we turn pain into __________
Suffering
We use these skills when we recognize acting our emotions will _______________
Just this moment, not the past, not the future, but the present
One-Mindedness
Improving the moment using relaxation, imagery, prayer, and self encouragement are part of this distress tolerance skill
IMPROVE
this skill is what we do to accept reality and prevent ourself from rejecting it. it is when we consciously and often repeatedly choose to accept reality and create a plan to continue to do so.
Turning the Mind
One of our goals is to learn how to __________ all of the different skills we're learning, often mindfulness and distress tolerance are at the bottom of the ___________
Stack
Distress tolerance Skills Are Not for
Everyday problems, Avoiding solving a problem we are able to solve, Creating a life worth living
Engaging fully in the present moment
Participating
when we use activities, contributions, comparisons, emotions, and sensations to distract ourself we are using this skill
ACCEPTS
this is doing just what is needed in each situation without rejecting reality
Willingness
Distress Tolerance helps us free ourselves of ____________________ affecting our behaviors
Desires / Urges / Emotions (intense emotional pain)
Distress tolerance Skills can help us shrink this part of our mind
Our emotion mind
Accepting and participating in the present moment allows us to act
Effectively