Distress Tolerance
Distress Tolerance skills are intended to work every time - T/F!
False
What does the acronym STOP stand for?
Stop, Take a step back, Observe, Proceed mindfully
Define Radical Acceptance?
A distress tolerance skill where you accept the situation for what it is.
Originally, Amazon only sold what kind of product?
Books
Which country invented ice cream?
China
True or False - Distress Tolerance skills are used for long-term.
False
(Distress Tolerance skills are used for the short-term only)
What does the DBT Self-Soothing skills involve?
Your 5 Senses!!!!
Self-sooth skill involves doing things that feel pleasant, comforting, and provide relief from stress or pain. It helps to pass the time without making things worse.
Vision: Look for a beautiful sunrise or sunset, the stars at night, pictures etc.
Hearing: Listen to music you enjoy, breeze, waves etc.
Smell: Find a fragrance you enjoy, and smell fragrances around you. Smell a flower, perfume, freshly cut grass etc.
Taste: Enjoy some of your favorite foods.
Touch: Take a hot shower, bath, sit in the sun etc.
What are the basic principles of accepting Reality?
Radical Acceptance, Turning the Mind, Willingness over Willfulness.
Who painted the Mona Lisa?
Leonardo da Vinci
How many bones in the human body?
206
Define positive self-talk?
Give me three phrases that are considered "Self-talk."
A dialogue that makes a person feel good about themselves.
Using the five senses to move through distress.
What is that called?
Self-soothe/grounding
What is the technique Half-Smile?
Half-Smile involves gently curving the corners of the mouth into a half-smile. This facial expression can influence mood and reduce emotional intensity, contributing to distress tolerance. Remember, your face communicates to your brain; your body connects to your mind.
What is the last name of the luxury business tycoon behind the "No. 5" perfume?
Chanel
What is the fastest human sense?
Hearing
Why is it important to plan and prepare for potential distressing situations in advance?
Planning ahead allows individuals to proactively cope with potential distress. By identifying specific situations or triggers in advance, individuals can develop a set of strategies and coping mechanisms to use when faced with challenging circumstances. Also may be effective for: skill Building, increased Self-Awareness, enhanced Decision-Making, improve crisis management etc.
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One, Vacation, Encouragement
IMPROVE skill is to improve the moment by replacing the immediate event that has caused unpleasant emotions, with a more positive act, thereby making the moment more pleasant and easier to tolerate.
Making a grid list to weigh the outcomes of acting on behaviors and using skills.
Pros and cons
What is the chemical symbol for Chlorine?
Cl
What was the first soft drink in space?
Coca Cola
Name ONE method to change your body chemistry fast
-Cold Water
- Holding your breath and putting your face in a bowl of cold water causes you to decrease breathing and heart rate triggering the mammalian dive reflex
Labelling the + and the - of a situation
Pros and Cons
How does the Willing Hands technique contribute to distress tolerance?
Willing Hands involves holding one's hands in a willing and open posture. This physical gesture can help shift emotional states and promote a more accepting and open mindset during distress
From which country does Gouda cheese originate?
Netherlands
What is the fastest Land Animal?
Cheetah