IMPROVE
How can IMPROVE skills help us when we are dealing with strong emotions?
These skills can help us distract, soothe ourselves, and decrease our negative feelings.
What does ACCEPTS stand for?
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations,
What are the five senses that can be used in self-soothing skills?
Touch, smell, look, taste, and hearing
What is a crisis?
Highly stressful situation, short term, beyond the ability to use coping skills
What does DBT stand for?
Dialectical Behavioral Therapy
The "P" stands for "peace". What are 2 activities or experiences that bring you peace?
Taking a walk outside, listening to calming music, taking a warm bath
Accepting and moving on, even if we don't like the outcome, "it is what it is"
What does it mean to "self-soothe"?
Using different activities, thoughts, and experiences to help yourself decrease or tolerate negative feelings.
What does STOP stand for?
Stop, take a step back, observe, proceed mindfully
What is an example of a time when you would use the TIPP skill?
Example
The "I" stands for "imagery". What is imagery and how can it help you deal with difficult feelings and situations?
Imagery is using your mind to imagine a safe place, a happy memory, hearing a family member's words. --Imagery can help distract us from the painful feelings we are having and possibly even decrease our painful feelings.
What activities can help us have "opposite emotions" if we are feeling really sad?
Examples: Exercising, helping someone, watching a funny TV show, spending time with one of your favorite friends.
What are 3 self-soothing skills that involve "sight"?
Examples
What is a situation where you can use the STOP skill?
Example
What does TIPP stand for?
Tip the temperature, intense exercise, paced breathing, paired muscle relaxation
The "E" stands for encouragement. What is an example of how you can encourage yourself when you are facing difficult feelings or situations?
Saying positive things to yourself like, "You are strong, you can get through this". --reminding yourself that things won't always feel this bad since feelings come and go -- remembering the goals you are working towards
When do you use ACCEPTS?
To distract yourself in the moment
Name 3 self-soothing skills that involve "hearing"?
Examples
True or False: When you are in a crisis, you can act impulsively
True
What is a pro of staying up late at night?
What is a con of staying up late at night?
Tired the next day, mood changes due to lack of sleep
What does IMPROVE stand for?
Imagery, Meaning, Power, Relaxation, One thing in the moment, Vacation, Encouragement
Give an example of an activity that you could use to distract your mind
Example
Which other skill in the Distress Tolerance module involved the senses?
ACCEPTS
Why do we use the STOP skill?
STOP is used to make safe choices
Pro/Con is about acting on or resisting what?
Urges