Distress Tolerance Basics
Distress tolerance is the ability to get through difficult emotions and stressful situations without doing this.
What is making things worse?
The "S" in STOP stands for this.
What is Stop?
The "T" in TIPP stands for changing this.
What is Temperature?
The "A" in ACCEPTS stands for this.
What are Activities?
Radical Acceptance means acknowledging this.
What is reality as it is?
The goal of distress tolerance is not to eliminate pain, but to do this until it passes.
What is tolerate it safely?
This step encourages you to pause and breathe before reacting.
What is Take a Step Back?
Splashing cold water on your face is an example of this TIPP skill.
What is Temperature?
Helping another person is an example of this ACCEPTS skill.
What is Contributing?
Radical Acceptance does NOT mean approval, agreement, or this.
What is giving up?
Distress tolerance skills are especially helpful during this type of situation when emotions are overwhelming.
What is a crisis?
During the "O" step, you notice thoughts, feelings, urges, and these bodily experiences.
What are physical sensations?
Fast walking, jogging, and jumping jacks fall under this TIPP skill.
What is Intense Exercise?
Remembering difficult situations you survived in the past is called this.
What are Comparisons?
In Urge Surfing, urges are compared to these.
What are waves?
One reason people often use substances is to do this with painful emotions.
What is escape or numb them?
The final step of STOP involves choosing what helps rather than hurts.
What is Proceed Mindfully?
Inhaling for 4 seconds and exhaling for 6 seconds is an example of this.
What is Paced Breathing?
Watching a comedy to create a different emotional state uses this ACCEPTS skill.
What are Emotions?
According to Urge Surfing, urges typically do three things.
What are rise, peak, and fall?
Name two benefits of distress tolerance in recovery.
What are staying sober, reducing impulsive behaviors, building confidence in handling stress, learning feelings are temporary, or making recovery-focused choices?
You receive upsetting news and immediately want to use substances. Which DBT skill should you use first?
What is the STOP Skill?
Tensing and relaxing muscle groups one at a time is called this.
What is Progressive Muscle Relaxation?
Holding ice or taking a cool shower falls under this ACCEPTS category.
What are Sensations?
Complete this recovery statement: "You do not have to act on every _____, _____, or _____."
What are thought, feeling, and urge?