Crisis Survival Skills
Name the skill that involves holding your breath.
What is T of TIPP? (or what is ice dive/modified ice dive)
The name of the skill for deciding whether to choose to reject or accept reality.
What is Turning the Mind?
This is the acronym for using the skills of Distracting with Wise Mind.
What is ACCEPTS?
These are the three primary states of mind in DBT.
What are reasonable (rational/logic) mind, emotion mind, and wise mind?
This is when 2 seemingly opposite things are both true.
What is dialectics?
When you tense a single or group of muscles while holding your in-breath and then releasing both, it is called this.
What is Paired (progressive) muscle relaxation?
These 2 reality acceptance skills involve decreasing our distress with the body-brain connection.
What are Half-smile and Willing Hands?
This is the acronym for the skills designed to provide relief when you are having a very difficult day.
What is IMPROVE?
There are the 3 core mindfulness "what" skills.
What are observe, describe, and participate?
Name the 4 modules that make up all DBT Skills.
What are Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance?
Using one or more of your senses to decrease intense emotions or distress is call this.
What is Self-soothe?
True or false: the skill of Radical Acceptance involves approving of or agreeing with whatever has been said or done that is causing you distress.
What is false?
Give an example of the E of IMPROVE skill.
What is ________?
There are the 3 core mindfulness "how" skills.
What are non-judgmentally, one-mindfully, and effectively?
Name the 2 different skills physical movement (exercise) can be part of.
What are TIPP (I=intense exercise) and PLEASE (E=exercise)?
Putting together a group of items to have readily available that will help to use a specific distress tolerance skill is called this.
What is a self-soothe kit?
When you find yourself thinking "this isn't fair!" or "it's not my fault," this is the best skill to use.
What is Radical Acceptance?
When you delay acting on an urge for a set brief amount of time or while you complete a brief task is an example of this skill.
What is Adaptive Denial?
True or false: we should always try to be in Wise Mind.
What is false?
This is not a specific skill within any of the 4 modules, yet is very effective when done anytime after acting on a target or other problem behavior or nearly so.
What is a behavioral chain analysis or chain?
List the 7 categories the acronym ACCEPTS stands for.
What are Activities, Contributions, Comparisons, Emotions, Pushing Away, Thoughts, and Self-Encouragement?
Observing your thoughts, adopting a curious mind, remembering that you are not your thoughts, and not blocking or suppressing thoughts are the steps of this reality acceptance skill.
What is Mindfulness of Current Thoughts?
This skill is listed as a Crisis Survival Skill, yet can be very helpful in other skills modules and Andrea refers to it as sometimes being used as a "precursor skill."
What is the STOP skill?
This is how you can tell when you are in Wise Mind.
What is {when you are able to see choices and not 'shoulds,' when you can listen to others without getting defensive, when you can make choices based on short and long term consequences, when you are able to express your emotion without acting impulsively or over-reacting....}
Describe one way to tell when you are rejecting reality rather than accepting reality.
What is when ________?