DT/Crisis Survival Catagories
ACCEPTS is an acronym for what?
Distraction Skills:
With activities, with contributing, with comparisons, with different emotions, with pushing away, with other thoughts, with other sensations.
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: Getting through moment without making problem worse with behaviors like: drinking, using, eating unhealthily, cutting, sending poison text or email, getting aggressive with words or actions.
We use Stop, Drop, and Roll for normal everyday stress. True or False?
False---Stop Drop and Roll is for Extreme distress or Crisis.
Much different kind of state of distress than normal. It's totally natural to not know what to do. Just knowing that this state is a separate state/condition is a huge.
What is the skill that teaches us to accept reality as it is, without fighting it.
Radical Acceptance
Self-soothe uses our...
Our 5 senses
What does the T (facial cold water) and P in TIPP activate?
The Vagal Nerve, which slows heart rate
What are the 3 goals of distress tolerance?
1. Survive crisis situations
2. Accept reality
3. Refrain from giving in to dangerous behaviors
Why do we use this skill
Intense emotional pain, agitation, numbness, and loneliness.
What is Willingness?
A reality acceptance skill. Active participation in reality. Doing what is needed without dragging your feet. Acting with awareness.
IMPROVE stands for what?
I = Imagery
M = Meaning
P = Prayer
R = Relaxation
O = One mindfully
V = Vacation
E = Encouragement and rethinking the situation
What is the most effective method to use the T in TIPP?
Cold water on face, especially cheek bones
Crisis survival skills should NOT be used for...
1. Everyday problems
2. Making your "life worth living"
3. Avoiding making needed change.
When do we use this skill?
When you want to kill yourself and are afraid you're going to hurt yourself
You feel totally overwhelmed and "on fire" emotionally or physically
You're having super strong cravings to use drugs, drink, binge, or act in self destructive ways.
What is Willfulness?
Refusing to tolerate the moment, refusing to make changes, giving up, opposite of doing what works.
Sometimes it feels like letting the stubborn toddler or teen within take over.
What is the theory of Half-Smiling and Willing Hands?
The body communicates to the brain and the brain communicates to the body.
What is another method, besides cold water, 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
How to use this skill.
1. Stop what you're doing
2. Drop or change physiology fast
3. Roll--find a strong distraction
What is Turning the Mind?
Deciding at the fork in the road towards the acceptance path vs rejecting reality path.
Choosing to accept, even though you are not quite able to radically/totally accept yet.
How would you use Pros and Cons to get through crisis moments without making it worse?
Chart out pros and cons of acting on unhealthy urge/impulse.
Then chart out pros and cons of resisting unhealthy urge/impulse
(Like an OTE)
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
Going to sleep (naturally) is a terrible idea. True or False?
False.
Going to bed often keeps people safe. (As long as they have not preceded it with any self harm behavior.)
There are 3 skills of Reality Acceptance. Name 2.
1. Radical Acceptance
2. Turning the Mind
3. Willingness