DBT Distress Tolerance and Mindfulness Review

Mindfulness

100

Name a benefit of practicing mindfulness

Increased presence in the moment, Increased awareness of emotions, Balanced thought process and reduced reactivity

200

Name a "What" skill of mindfulness

Oberving

describing

participating

300

These are the 3 states of mind

Emotional Mind

Reasonable or Rational Mind

Wise Mind

400

Name a "How" skill of Mindfulness

Non-judgmentally

One mindfully

Effectively

500

Lead the group in a 1 minute mindfulness practice

*lead a mindfulness activity.

Distress Tolerance

100

Name the purpose of distress tolerance skills

To help us manage crisis (intensity 8-10) and be in a more manageable emotional place to support crisis survival

200

Describe the concept "Radical Acceptance"

whole heartedly accepting the situation and emotions, you don't fight or hope for change and recognize "it is what it is"

300

Besides TIPP, ACCEPTS, and IMPROVE, name one other Distress Tolerance Skill

Radical Acceptance

Pros and Cons

Self Soothe

400

Demonstrate the Radial Acceptance Skills "half smile"

*demonstrate

500

Besides "half smile" what is the other tool of Radical Acceptance?

Open hands

TIPP

100

T stands for this in TIPP

Temperature Change

200

The two P's in TIPP are to remind you of:

Paused Breathing & PMR (or Paired Muscle Relaxation)

300

Name 3 examples of "I" for the acronym

Intensive Exercise (i.e. running, jumping jacks, push ups etc.)

400

Identify an example of when TIPP could be helpful

*Name crisis situations with urges rating 8-10 in intensity level

500

Demonstrate all elements of the TIPP skills

*show how to use the skills

ACCEPTS

100

Demonstrate a ways to use Sensation as part of the ACCEPTS skill

*demonstrate (i.e. 5-4-3-2-1) a skill that uses the 5 senses

200

Name a strategy for Thoughts of the ACCEPTS skill

i.e. sudoko puzzle, "The Container", crossword search

300

Name a way you Contributed to others in the past month

*name a ways of an act of service you provided to someone else

400

Describe how to create a change of Emotions

*watch funny animal videos to change an upsetting emotion

*listen to happy music instead of sad music when depressed

500

ACCEPTS is an acronym for

Activities

Contributing

Comparisons

Emotions

Push Away

Thoughts

Sensations

IMPROVE

100

Draw an image of an imagined, ideal solution to a problem you've had and share with the group

Share picture of imagined, ideal solution

200

Name 3 things you can do to relax tonight

i.e. warm bath/shower, yoga, walk, deep breathing, cuddles with toe beaned friends

300

What is IMPROVE an acronym for

Imagery

Meaning

Prayer

Relaxation

One thin in the moment

Vacation

Encouragement

400

Share a story about your best or funniest vacation memories

*vacation stories

500

Provide words of encouragement to yourself and the other group members

*multiple answers :)