STOP
Do not just react.
WHAT IS Stop?
Managing strong emotions by doing something that we enjoy.
WHAT IS Activities?
An acronym used to remember ways in which we can use to better the moment in which we can't escape.
WHAT IS IMPROVE skill?
Using cold water on your face to bring down the heat.
WHAT IS tip the temperature?
Distracting, self-soothing, improve the moment, focus on the pros and cons.
WHAT ARE THE 4 categories of crisis survival distress tolerance skills?
WHAT IS observe?
A set of skills used to distract oneself from a distress situation.
WHAT IS ACCEPTS skills?
Using the 5 senses (hearing, vision, taste, smell, feel) to soothe ourselves
WHAT ARE DBT 5 self-soothing skills?
The three states of mind.
WHAT ARE Emotional mind, reasonable mind, wise mind?
Thinking about the good and bad outcomes of tolerating and not tolerating distress.
WHAT IS pros and cons?
Replacing current negative emotions with another less negative emotion.
WHAT IS (different) emotion?
Using your imagination to create an experience that can distract, and soothe.
WHAT IS imagery?
Deep breathing, progressive muscle relaxation, and yoga.
WHAT ARE relaxation skills?
Identifying what you have control over, what you don't have control over, and skillfully letting go of things you can't control. Does not mean approval or resignation, it means focusing your energy on what you have control over.
WHAT IS radical acceptance?
The stage in which you call upon your Wise Mind to decipher what actions will make the situation worse or better, including yours and others' feelings.
What is Proceed mindfully?
The situations of others (or previous self) can help to cast a more positive light on your own situation.
WHAT IS comparison?
Turning your phone off for a given amount of time.
Burning a candle.
WHAT IS an example of using SMELL to soothe yourself?
Acronym DBT stands for this.
WHAT IS Dialectical Behavior Therapy?
Do not let your feelings make you act impulsively.
WHAT IS Take a step back?
Building a mental wall between you and the distressing situation.
WHAT IS an example of with Pushing things away?
Using your reasonable mind to find a purpose to understand your situation.
WHAT IS meaning?
A technique in which you tighten areas of your body while you inhale followed by relaxing these areas when you exhale.
WHAT IS paired muscle relaxation?
Things that are in conflict, but are both real and true.
WHAT ARE dialectics?