Distress Tolerance
Self Soothing is defined as...
What is engaging mindfully with one of the 5 senses at a time?
This skill is about looking at both sides of using a skill. It encourages us to identify when using mindfulness is helpful vs. unhelpful. It also builds our sense of insight and ability to “choose” or make choices when it comes to healthy coping.
What is Pros/Cons?
This is about understanding what emotions do for us and most specifically what and how they communicate to others and to ourselves.
What is Naming Emotions?
This skill focuses on using the confrontation format to begin a conversation in which you have experienced an emotional response to someone else’s behavior.
What is Assertiveness?
This practice involves loving kindness, common humanity, and mindfulness.
What is Self-Compassion?
Accepting fully and whole heartedly
What is Radical Acceptance?
This skill is about trusting your instincts and using both parts of your thinking process, emotion mind and reasonable mind.
What is Wise Mind?
This skill is focused on learning how to challenge your initial beliefs or judgments about emotions.
What is Emotion Myths?
Using this skill means you are noticing the truth in someone else’s perspective, you are acknowledging the emotional experience of others as they see it and that you are seeing it as their truth.
What is Validation?
These 3 things are included in the CBT triangle.
What are Thoughts, Feelings, and Behaviors?
What is stop, take a step back, observe the situation and proceed mindfully?
This is focused on learning how to take over control in our mind and turning away from the judgments we have towards yourself and others.
What is Non-Judgmentalness?
This skill works by exploring the facts related to how one is feeling.
What is Checking the Facts?
This skill is about learning how to identify how strongly you should ask or say no to something.
What is Options/Saying No?
This is the difference between avoidance and distraction.
What is Intention?
This skill focuses on the ability to distract through ACCEPTS to help decrease dysregulation and be able to tolerate distress.
What is ACCEPTS? --> A - Accepts, C- Contributing C- Comparison E- Emotions (other) P- Pushing Away, T- Thoughts S- Sensations
This skill is the practice of sending love to yourself or to others.
What is Loving Kindness?
This skill is about learning that each emotion has an action urge related to it and to help us change our emotions we can learn to engage in an action urge that is opposite the emotion we are feeling.
What is Opposite Action?
This goal is about being able to communicate with someone to get what you want.
What is DEARMAN?
D- Describe the situation; E-Express your feelings and opinions A-Assert yourself by asking for what you want R-Reinforce the person ahead of time by explaining the positive effects of getting what you want or need; M-stay Mindful-keep your focus on your goals (Broken Record/Ignore attacks) A-Appear confident- appear effective and competent (keep eye contact) N-Negotiate, be willing to give to get.
Susie goes to the movies with a friend. The movie theater is sold out of tickets on the movie she wanted to see. Susie's ____ does not match her _____.
What are Expectations and Reality?
This skill focuses on finding the meaning and taking a break from distress. It works best when we are only slightly distressed.
What is Improve the Moment?
The goal of this skill is to discern if we are allowing ourselves the ability to take a “break” from our goal setting all while being present in achieving our goals
What is Doing and Being?
The goal of this skill to reduce vulnerability factors to emotion mind through ABC.
What is A-Accumulating positive emotions B-Build Mastery C-Cope Ahead of time, PLEASE?
This goal is about keeping relationships and keeping respect of yourself.
What is GIVE/FAST?
(GIVE) G-be Gentle I-act Interested V-Validate E-use an Easy manner.
F- be Fair A- no Apologies S-Stick to values T-be Truthful.
Define ANTs.
What are Automatic Negative Thoughts?