Distress Tolerance
If our urge or response to a situation might make it worse, we should instead to an _________ action.
opposite
__________Effectiveness: Feeling Good About Yourself
Self Respect
True or False: One benefit of emotions is that they motivate us for action.
True!
Distress
The first question we need to ask ourselves when we are checking the facts is: What is the _________ I’m experiencing right now?
emotion
Distress tolerance skills are ____ term skills that should be used in the moment to address unhelpful thoughts and urges
short
Relationship Effectiveness: Getting and/or keeping a good _____________
relationship
Studies show that 70-90% of our communication is ___________.
Non- verbal
PLEASE skills help us to reduce our reactions to emotions by promoting our general _________.
Wellness or well-being.
The second question to ask when checking the facts is: What event _________ this emotion?
triggered
Wise Mind ACCEPTS includes skills to temporarily __________ ourselves.
distract
___________Effectiveness focuses on getting what you want.
Objectives
Emotions are not _____ and sometimes they skew our perspective!
Facts
The P in PLEASE stands for treating P_______l Illness.
Physical
The third question to consider when checking the facts is:
What ________ am I making about this incident?
interpretations or assumptions
Name at least 2 TIPP skills.
*Bonus points if you can name 3 or 4!
Temperature
Intense exercise
Progressive muscle relaxation
Paced breathing
D: ________
E: Express:
A: _______
R: Reinforce:
Describe the Facts
Express your feelings about the situation- use “I-statements”, no attacks
Assert: Ask for what you want or saying no to a request- people can’t read your mind!
Reinforce: State the positive effects of the request- no threats!
Emotional _________ skills help us to better manage our responses to emotions.
Regulation
The S in PLEASE stands for getting balanced ______.
Sleep
The fourth question to help check the facts is:
Does the _______ of my emotions fit the facts or are they influenced by my interpretation of the event?
intensity
True or False: Distress tolerance skills are a good solution to any problem.
False, distress tolerance gets us through the crisis or intense feelings until we regain Wise Mind.
(Stay) M______:
A: Appear __________
N:
(stay Mindful):Keep the focus on your goals- don’t get off topic!
Appear Confident: Appear effective and competent- tone of voice, body language, eye contact
Negotiate: Be willing to be flexible- a little give and take.
True or false: The fewer words we know to express feelings, the better we can describe and address them.
False! The more words we know, the better we can describe and address them.
Name one of the things that the two E's stand for in PLEASE.
*Bonus Points if you can name both!
Eating well & Exercise
Sometimes, when our feelings do fit the facts, we need to practice radical _______.
acceptance