Distress Tolerance
A series of four skills meant to keep us safe when emotions and urges are extremely intense.
What is TIPP/STOP
Replacing immediate negative events with more positive ones
What is IMPROVE
A skill teaches us to get what we want
What is DEARMAN
A way to map out the order in which early warning signs occur, and then figure out how to respond appropriately to our body's signals.
Aims to put a person on a path back to healthier habits, in turn promoting healthier thoughts and actions.
What is structure in addiction recovery
What are the stages of change?
Pre-Contemplation, Contemplation, Preparation, Action, Maintenance, Relapse/Lapse
A skill that helps to reduce emotional vulnerability; taking care of your mind by taking care of your body
ABC PLEASE
Strategies or methods used to say ''no'' when an individual is pressured to do something that they do not want to do.
What are Refusal Stills
DAILY DOUBLE: Labelling the + and the - of a situation
What is Pros and Cons
A phase of physical and emotional discomfort that can continue for months after discontinuing substance use.
What is PAWS( Post Acute Withdraw Syndrome)
Repeating to ourselves that addiction isn't an option, convincing ourselves we want something besides the addiction
Denial
Do things that you enjoy doing; making changes in your life so that positive events will happen more often in the future; building a life worth living
Maintaining Positive Experiences/ Increasing short-term vs long-term
Being aware of the present moment and focusing our attention on the here and now
What is MINDFULNESS
A desire to experience the positive effects of alcohol or drugs, possibly triggered by some bodily sensations or thoughts.
What are CRAVINGS and URGES
Skill that teaches us how to maintain relationships
What is GIVE
When you are afraid-face your fears, when you are angry-smile
What is Acting Opposite to Current Emotions
The following four physical or emotional conditions that leave us vulnerable for relapsing into unhealthy behaviors
What is HALT
A combination of 8 micro skills, that helps us build resilience and staying out of the emotional mind
What is STRENGTH/STRONG
How do we do ride the wave/urge surfing?
observe our emotions, body sensations, the urge itself and watch it move and flow like a wave
Skill that teaches us how to respect ourselves
What is FAST
Balancing opposites while entering the paradox of "yes" and "no", "True" and "Not true" at the very same time.
What is Middle Path/Dialectics
The skill that teaches us ways to distract ourselves from a situation
What is ACCEPTS
Letting go of fighting reality and understanding tat there are some things tat we can not change
Radical Acceptance
What is Emotion Mind
A stimulus that evokes upsetting feelings, which may lead to problematic behaviors
Triggers