Basic Distress Tolerance
What is an example of physical distress
Bee sting, broken arm, etc
Something physically damaging the body. (Will accept others)
What is the E in distracts with ACCEPTS?
Emotions
How can you use taste to self soothe?
Enjoy each small bite of food or sip of drink mindfully. Eat one piece of candy or have a small treat with your full attention. Pretend it will by the last time you eat something and savor each morsel
How would you practice acceptance in this scenario...
Your roommate is being too loud and you are trying to sleep?
Be angry and do nothing, accept that they will just be loud, think they are angry or having a bad day, or buy earplugs or talk to them about being quiet or leave the room and sleep somewhere else... will accept other answers
Use the PRO and CON skill to decide on exercising in the mornings?
Pros: healthy lifestyle, weightloss/maintenance, more energy, happy, feelings of success, release of endorphins
Cons: Muscle strain, sore the next day, waking up earlier, become tired, winded
(Open to other answers, everyone is different)
What is the difference between physical and emotional distress?
Physical is something causing physical pain (bee sting, punch, broken bone) and emotional causes feelings of pain such as sadness or anger.
How can we use contributions to distract from distress?
Volunteering, smiling at someone, holding a door open, doing a favor, give compliments, listening, helping others, being a part of a team, etc
What is 5-4-3-2-1?
5 things I can see
4 things I can touch
3 things I can hear
2 things I can smell
2 thing I can taste (grounding exercise also accepted)
Wise mind is between reason mind and ________ mind
Emotion
What is the M in a SMART goal?
Measurable
What is the cost of this self destructive coping strategy?
You spend a great deal of time thinking about past pain, mistakes and problems?
Miss good things that might happen now and regret missing those things, depression about the past, ETC
Will accept others
If I am feeling sad, what is something I can do to try and alter my emotion?
Seek out activities, events and thoughts that create feelings that are different than sadness. IE: watch a comedy show/movie, listen to a fast beat song, dance, sing, exercise, talk to a friend, etc
How can you use spiritual sense to self soothe?
Mindful reflections, rituals, prayer, and contemplation
What is one type of radical acceptance?
Change the situation, change how you think about the situation, radically accept the situation, or stay stuck in the suffering
What is rule #4 in group?
No cellphone use during group
What is the cost of this self destructive coping strategy?
You isolate yourself to avoid possible pain?
Spend more time alone, feel more depressed
What is a healthy way to push away from distress using "push away" in ACCEPTS?
Say "this is a tomorrow problem," create a worry jar, journal it out, prayer, etc
What are three TYPES of self soothing? Soothing through _______?
Sight, sound, touch, smell, taste, multisensory, mind sense, spiritual sense
Someone walks up and offers you your substance of choice? Hey, I've got some ____, want some?
Accept the temptation, accept that declining it is hard but that it needs done, see the offer as an opportunity to challenge yourself and grow, or say "no" and walk away from the temptation
What are three things you can do this weekend to maintain sobriety?
Name three coping techniques, answers vary for everyone
What is the cost of this self destructive coping strategy?
You use alcohol and substances to numb yourself?
Addiction, loss of money, work problems, legal problems, relationship problems, health consequences, etc.
What is the "T" in ACCEPTS?
Thoughts
What does mind sense mean?
Engage in those parts of your mental life that bring you relaxation and happiness. Examples include peaceful thoughts, affirmations, and meditations as well as daydreams and fantasies.
What does everyday acceptance mean?
Practicing acceptance in everyday situations to orient yourself to the practice of acceptance
What is your group counselors name today?
Justine