Self-Soothing
What we self-soothe with
What are the 6 senses
When you should use distress tolerance skills
What is being distressed, in crisis, upregulated, etc.
seeing reality for what it is, even if you don't like it
What is Acceptance?
when we give up or refuse to tolerate a situation
What is being willfull?
Being your own cheerleader
What is encouragement?
Looking at/thinking about things or places that are relaxing
What is vision?
TIPP
What is temperature, intense exercise, paced breathing, progressive muscle relaxation
Refusing to accept reality can keep you stuck in _______
What is unhappiness, anger, shame, sadness, bitterness other painful emotions?
Something we can do with our face to be more willing
What is Half-smile?
What is your favorite distress tolerance skill?
*Any Answer*
Burning a candle, using a diffuser
imagery, meaning, prayer, relaxation, one thing in the moment, vacation, encouragement
What is improve?
_________ reality requires first accepting reality
What is Changing?
Allowing the world to be what it is and participating in it fully
What is being Willing?
Slowing your breadth down to 4 second inhales and 6 second exhales
What is paced breathing?
Taking a long bath/shower, wearing comfortable clothes, petting your pets
What is touch?
weighing the good and bad consequences of your actions
What is pros and cons?
Things that can get in the way of accepting reality
What are beliefs and emotions?
Describe for extra points :)
Willingness is listening to your _____ and deciding what to do
What is Wise Mind?
What distress tolerance skill involves thinking about impulsive urges and resisting impulsive urges
What is pros and cons?
Going for a run, gentle stretching, doing yoga
What is movement?
Ice water decreases _____ which helps calm the mind quickly.
What is heart rate
complete and total acceptance in mind, heart and body
Radical Acceptance
What are Willing Hands?
Finding purpose in the bad things that happen. Making lemonade out of lemons.
What is Meaning?