DBT Distress Tolerance Part 2

IMPROVE the Moment

100

What is IMPROVE used for?

To change an immediately negative moment into a positive one

200

Name what the 'I' stands for and one way to use it

Imagery- example

300

Explain how the 'M' in IMPROVE helps change a negative situation into a more positive one

It helps to find meaning in a difficult situation.

400

True or False: IMPROVE the moment uses pros and cons to change emotion

False- It uses thinking to change emotions

500

True or False: Vacations in IMPROVE can be brief

True- you don't have to go anywhere to take a vacation for the purpose of IMPROVE

Radical Acceptance

100

What does radical mean in radical acceptance

All the way

200

True or False: Radical acceptance means you always have to like the situation

False- Liking the situation has nothing to do with accepting it

300

Provide an example of radical acceptance you have had in your life

Example

400

Name a factor that interferes with radical acceptance

You don't have the skills; you believe accepting it means it's approving or making light of it; emotions overwhelm you

500

Name the four things that have to be radically accepted

1.Reality as it is

2. Limitations on the future

3. Everything has a cause

4. Life is worth living even with painful emotions 

Mindfulness of Current Thought

100

What is mindfulness of current thought used for?

To become aware of thoughts that come into our mind and to create space between our thoughts and reactions/ feelings

200

True or False: thoughts are always based in facts

False: Thoughts are sensations that run through our brain and have nothing to do with facts

300

Give an example of a way that you could change the relationship you have with a thought through changing tone

Example

400

Name the 2 of the 4 steps for mindfulness of current thought

1. Observe your thoughts

2. Adopt a curious mind

3. Remember: YOU ARE NOT YOUR THOUGHTS

4. Don't block or suppress thoughts

500

Name one of the mindfulness of current thoughts exercises from the handout

Observing thoughts as a conveyor belt, as water, changing voice tone, opposite action, imagery

Bonus DBT Skills

100

What is mindfulness about

Being in the present moment; intentional attention

200

What are the two states of mind

Emotional and Reasonable

300

Name the four modules of DBT

1. Mindfulness

2. Distress Tolerance

3. Emotion Regulation

4. Interpersonal Effectiveness

400

Explain the Dive Reflex

A reflex that is enacted when a person is submerged in cold water that conserves energy by slowing respiration and heart rate

500

Name at least one of the HOW skills from Mindfulness

Nonjudgmentally, one-mindfully, effectively

Football

100

These are the conferences in the NFL

AFC and NFC

200

The football field is this long

100 yards

300

A safety counts as this many points 

2

400

How many players make up a roster in the National Football League

53

500

This is the last player on the defense to stop a player from scoring a touchdown (based on lining up)

Safety