Distress Tolerance 1
What is the skill that teaches us to accept reality as it is, without fighting it.
Radical Acceptance
What is the theory of Half-Smiling and Willing Hands?
The body communicates to the brain and the brain communicates to the body.
What does TIPP do?
It reduces extreme emotions fast!
It changes your body chemistry!
Helps diminish adrenaline!
Distress Tolerance is what kind of group of skills?
Crisis survival
What is paced breathing?
A method to slow your breathing down. Allowing your exhale to be longer than your inhale.
Self-soothe uses our...
Our 5 senses
What is the purpose of the MOCT skill?
To notice our thoughts and practice radical acceptance of them.
What are the 3 goals of distress tolerance?
1. Survive crisis situations
2. Accept reality
3. Refrain from giving in to dangerous behaviors
What is Paired Muscle Relaxation (PMR)?
When you tense all of your muscles to release tension in your body.
IMPROVE stands for what?
I = Imagery
M = Meaning
P = Prayer
R = Relaxation
O = One mindfully
V = Vacation
E = Encouragement and rethinking the situation
What does MOCT stand for?
Mindfulness of Current Thoughts
What is the most effective method to use the T in TIPP?
Cold water
Crisis survival skills should NOT be used for...
2. Making your "life worth living"
What does STOP stand for?
S = Stop
T = Take a step back
O = Observe
P = Proceed mindfully
What is the Turning the Mind skill?
It reminds us that the choice to accept does not equal acceptance, it just puts you on the right path.
What are the steps of MOCT?
1. Observe your thoughts
2. Adopt a curious mind
3. Remember you are not your thoughts
4. Don't block or suppress your thougths
What is the other method for using the T in TIPP.
With an ice pack
Adrenaline causes what type of symptoms in the body?
Increase your blood circulation
Increases your blood pressure
Increases your heart rate
Prepares your muscles for exertion
More blood is sent to your brain
What does STOP do?
It stops you from acting impulsively.
What is Willingness?
Accepting reality while being flexible and effective at solving the problem.
What are 2 ways that you can practice MOCT?
1. By using words and tone of voice
2. Opposite action
What does TIPP stand for?
T = Tip your Temperature
I = Intense exercise
P = Paced breathing
P = Paired muscle relaxation
Adrenaline is the hormone responsible for what biological response?
Fight, Flight, Freeze
What is the skill that uses the ACCEPTS acronym?
Distract