Crisis Survival
Name one characteristic of a crisis
What is Short-Term, Highly Stressful, and/or creates Pressure to Resolve NOW
Managing strong emotions by distracting our attention by doing something we enjoy
What is Activities
This is an example of self-soothing with smell
What is (a variety of responses), such as using scented lotions, making good-smelling foods, etc.
Being completely open to the facts of reality as they are with your mind, heart, and body
What is Radical Acceptance
The stated of mind in which people are most likely to act impulsively
What is Emotion Mind
One reason why its not a good idea to use crisis survival tools for everyday problems
What is because it can lead to avoidance of working on solving the problem
Refocusing attention from yourself to what you can do for others
What is Contributing
This skill involves "turning lemons into lemonade" because we look for the good in a potentially painful experience
What is finding Meaning
The option we choose to turn towards when we practice "Turning the Mind"
What is Acceptance
Paying attention on purpose to the present moment without judgement
What is Mindfulness
The P in STOP stands for this
What is Proceed Mindfully
Thinking about the situations for others in order to cast a more positive light on your own situation
What is Comparisons
This skill involves picturing yourself in a safe, relaxing, and calming place
What is Imagery
When we deny life's truths and refuse to respond effectively
What is Willfulness
The mindfulness "how" skill involving focusing on the facts themselves instead of labeling as good or bad
What is Non-Judgementally
This skill involves thinking through the good and bad short- and long-term outcomes of acting on or resisting crisis urges
What is Pros and Cons
This skill involves leaving a situation temporarily with a pan to come back to it when in Wise Mind
What is Pushing Away
This skill is sometimes called "self-cheerleading" because we remind ourself that we can face the task in front of us and be successful doing the best we can
What is Encouragement
Two ways to practice willfulness and accepting reality with your body
What are Half-Smiling and Willing Hands
Some ways to describe Wise Mind
What is (variety of responses, including Intuition, the balance between reason mind and emotion mind, going deep within, the Middle Path, Seeing the Value of both reason and emotion, the Wisdom within each person
This set of skills is meant to reset our biological responses and is used when we are at a skills-breakdown point
What is TIP
If we are feeling sad, this Wise Mind ACCEPTS skill involving changing emotions would tell us to watch a _______ movie or a _____ song.
What is scary, funny, exciting, etc.
The five-senses that can be used in self-soothing
What are Touch, Smell, Vision, Taste, and Hearing
An example of how we can practice mindfulness of current thoughts
What is think of thoughts as waves, don't suppress thoughts, adopt a curious mind, etc.
These are the three States of Mind in DBT
What are Reasonable Mind, Emotion Mind, and Wise Mind