Goals and When to Use Distress Tolerance Skills
Distress Tolerance Skills help us survive ___________________ _________________ without making things worse.
Immediate Crises
What skill can be used for stopping one's impulsive behavior?
STOP Skill
When you are in crisis ______________ can help you avoid dangerous behaviors.
Distraction
What are TIPP skills used for?
Changing body chemistry in crisis.
What means "all the way, total, complete?"
Radical
Distress Tolerance Skills help us to ___________ _____________ when we can't change it and it's not what we want it to be.
Accept Reality
What does the S in STOP Skills stand for?
S - Stop - don't react or move a muscle
What distress tolerance skill is most typically overused?
Distraction
What does the T in TIPP skills stand for?
Tipping the temperature of your face with cold water.
Radical acceptance is complete and total openness to the ____________of reality as they are, without throwing a tantrum or responding with willful ineffectiveness.
Facts
Which one of the following is NOT a goal of Distress Tolerance Skills:
a. Accept Reality
b. Change Your Emotions
c. Survive Crisis Situations
d. Become Free
b. Change Your Emotions
______________ is doing things that feel pleasant, comforting, or provide relief from stress or pain.
Self-soothing
Which skill is used when you have to make a decision between two or more options and want to examine their advantages and disadvantages?
Pros and Cons
What does the I in TIPP skills stand for?
Intense aerobic exercise (for 20 to 30 min)
Actively choosing to accept a situation or reality, even when it's difficult. Image facing a fork in the road and turning to the path of acceptance.
What is a highly stressful situation with potential for very negative outcomes?
Crisis
What does the T in STOP Skills stand for?
T- Take a step back
Give yourself time to calm down and think
Which skill includes the following:
1.Activities
2.Contributing
3.Comparisons
4.Emotions
5.Pushing Away
6.Thoughts
7.Sensations
Distraction Skills
What do the P's stand for in TIPP Skills:
Paced breathing
Paired muscle relaxation
The ability to fully engage with life by accepting the present reality and responding to situations with openness, without resistance, and with an intention to act effectively
Willingness
What are the 6 categories of skills in Distress Tolerance used for crisis survival?
(get atleast 3 correct to receive the points)
STOP Skill
Pros and Cons
TIPP Skills
Distracting
Self-Soothing
Improving the Moment
What do the O and P stand for in STOP Skills?
O - Observe
Observe what is happening around you and within you.
P - Proceed Mindfully
What do I want from this situation? What are my goals?
Which skill is used to help resist impulsive or destructive urges?
Pros and Cons
Which skill involves
•IMPROVE: Imagery, Meaning, Prayer, Relaxing actions, One thing in the moment, Vacation, Encouragement.
Improve the Moment
These two skills involve accepting reality with your body.
Half-smiling and willing hands.