Distress Tolerance
What is the skill that teaches us to accept reality as it is, without fighting it.
Radical Acceptance
True or false:
Ambivalence means you don't want to do something.
False.
True or false:
Refusing to accept reality can keep you stuck in unhappiness, anger, shame, or other negative emotions.
True
True or false:
It's okay to have urges.
True
What is a 6-sided shape called
hexagon
What is the 5-4-3-2-1 skill?
5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
What is ambivalence?
"The state of having mixed feelings or contradictory ideas about something or someone"
indecision/uncertainty, being of "two minds", etc.
True or False:
Acceptance means to give up or give in.
False.
Acceptance means to acknowledge and recognize.
Name the four parts of the urge wave (50pts each correct response):
1. T______
2. R___
3. P___
4. F___
1. Trigger
2. Rise
3. Peak
4. Fall
What is Rihanna's birth name?
Robyn Fenty
What does "body scanning" help with?
Helps focus your attention on sensations happening within different parts of your body, reduces stress, grounds you
What technique did we learn that can help with ambivalence?
making a pros and cons list
Is this example showing radical acceptance?
"I cannot change the past. I am able to accept the present moment for exactly what it is."
Extra 150 if you can explain how it is/isn't
Yes
Explain the "not now, but later" approach and how it can be helpful when experiencing urges.
Best answer.
“Okay, you want to do that thing? That’s fine, but it has to be later.”. This works because when we outright tell myself, “no,” it can be harder to let go of the urge. By telling yourself you CAN give into the urge, but do it later, it can be easier to ignore the urge with less discomfort and usually by the time later arrives, the urge has passed, and you can move on.
"There's a snake in my boot!" is a quote from what animated movie?
Toy Story
Give me one way you can self-soothe yourself with "distraction"
watch TV, play sports, go to a restaurant, etc.
How can making a pros and cons list help with ambivalence?
You're pausing to take a moment to think logically about the situation and the next steps, potentially coming to a conclusion about what you want to do.
Change this scenario to show radical acceptance:
Frustrated about his grades, Tim complains to his friends about his teacher. Instead of adapting to his teacher's unconventional grading style, he continues doing things his own way. Tim continues to get poor grades and ends up failing the class.
Tim is frustrated about his teacher, who seems to be grading unfairly. However, Time knows he needs to pass this class so he accepts that he has to adapt. He schedules a meeting with his teacher and makes an effort to understand the grading style, allowing him to improve his class performance.
Explain why it can be harmful to ignore cravings.
overthinking and negative thought patterns, can make cravings last longer, can lead to self-blame and shame.
Approx. how many miles per hour does the earth spin?
~1000mph
Give me one way you can self-soothe yourself by "improving the moment"
meditation, positive affirmations, breathing exercises, etc.
Give an example of/scenario that shows ambivalence.
Best answer
Ex. A client experiences a range of problems due to their excessive drinking. They want the problems to end, but they do not want to stop drinking. They have ambivalence about how the goal of alleviating their problems will be achieved.
Name one way (each team member) you can practice radical acceptance this week.
best answer.
Explain what it means to "accept" cravings and why it can be beneficial.
Accept the cravings for what they are rather than suppressing, acknowledge your feelings and emotions instead of ignoring them in order to give yourself the support that you need, get confident in facing uncomfortable emotions and gain more control over your life.
What animal has the biggest eyes?
The Giant (Colossal) Squid