CRISIS SURVIVAL
What do you use when you have to decide between two courses of action? Most effective when repeated to self daily.
Pros and Cons - of acting on 'crisis urges' (i.e. engaging in dangerous, harmful, addictive behavior)
Survive Crisis Situations
Accept Reality
Become Free
What is 'Goals of Distress Tolerance'
Completely recognize and accept reality as it is, even if you don't like it. Recognize and accept limitations as part of life. Everything has a cause. Life can be worth living even with painful events in it.
What is RADICAL ACCEPTANCE
What do the letters D-B-T stand for?
Dialectical Behavior Therapy
Intentionally living with awareness in the moment, without judging or rejecting the moment, and without attachment to the moment.
What is Mindfulness
S.T.O.P.
Stop
Take a step back
Observe
Proceed mindfully
T.I.P.P. Skills: Changing Your Body Chemistry
Temperature
Intense exercise
Paced breathing
Paired muscle relaxation
1. Observe that you are not accepting what is.
2. Make an inner commitment to accept reality as it is.
3. Do it again, over and over.
4. Develop a plan to catch yourself when you drift out of acceptance in the future.
Turning the Mind toward Acceptance, step by step.
Two seemingly opposite things can be true at the same time (i.e. I accept where I am right now in my healing journey and I am also committed to continue improving)
What is DIALECTICAL
Notice your body sensations. Notice your surroundings. Pay attention to the present moment. Control your attention - push away nothing, cling to nothing. Watch thoughts come and go..."What" Skill am I?
Taking Hold of Your Mind: "What" Skills: OBSERVE
Watching the trees sway in a soft autumn breeze.
Listening to relaxing music.
Enjoying a yummy smelling body lotion
Drinking a soothing tea (like chamomile!)
Holding my fave plushie
What is SELF-SOOTHING with the 5 SENSES
When the situation is:
highly stressful,
short-term (it won't last a long time),
Creating intense pressure to find a solution NOW
What is, 'The Crisis State'
Readiness to enter and participate fully in life and living (includes resting). Listening and acting from your wise mind. Acting with awareness that you are connected to everything in the universe (to the stars, people you like/don't like, the floor, etc.)
What is WILLINGNESS
The 4 Main Types of DBT Skills
Mindfulness Skills
Emotional Regulation Skills
Distress Tolerance Skills
Interpersonal Effectiveness Skills
Put words on the experience. Label what you observe. Separate your interpretations and opinions from the the facts. Just the facts: the "who, what, when, and where." If you can't observe it through your senses, you can't _______ it...."What" Skill am I?
Taking Hold of Your Mind: "What" Skills: DESCRIBE
I.M.P.R.O.V.E. the moment
Imagery
Meaning
Prayer
Relaxing
One thing in the moment
Vacation
Encouragement and rethinking the situation
You have intense pain that cannot be helped quickly
You want to act on your emotions, but it will only make things worse
Emotion mind threatens to overwhelm you but you need to stay skillful
You are overwhelmed, yet demands must be met
Arousal is extreme, but problems can't be solved immediately.
What is 'When to use Crisis Survival Skills'
Accepting reality with your body
HALF-SMILING and WILLING HANDS
What are the '3 States of Mind' ?
Rational Mind, Emotion Mind, Wise Mind
See, but don't evaluate as good or bad, just the facts. Acknowledge the difference between the helpful and the harmful, but don't judge them. Acknowledge your values, wishes, emotional reactions, but don't judge them. Don't judge your judging....."How" am I a Skill?
Taking Hold of Your Mind: "How" Skills: NONJUDGMENTALLY
Distract with WISE MIND A.C.C.E.P.T.S.
Activities
Contributing
Creating
Emotions
Pushing away
Thoughts
Sensations
Inhaling and tensing groups of muscles in each area of the body for 5-6 seconds and releasing while exhaling and saying slowly in your mind, "reelaaaaxxxxx"
What is PAIRED MUSCLE RELAXATION
1. Observe your thoughts.
2. Adopt a curious mind.
3. Remember: You are not your thoughts. Your thoughts are not you.
4. Don't block or suppress thoughts
What is MINDFULNESS OF CURRENT THOUGHTS
Be completely present in this one moment. Do one thing at a time. Let go of distractions. Focus your mind and refocus as needed...."How" am I a skill?
Taking Hold of Your Mind: "How" Skills: ONE-MINDFULLY
Reduce Suffering and increase happiness
Increase control of your mind
Experience Reality as it is
What is 'Goals of Mindfulness Practice'