distress tolerance
what is distress
the unhelpful stress/ no longer manageable
what does abc please stand for
accumulate positive emotions/ avoid avoiding, build mastery, cope ahead
what does passive communication look like
giving in, thinking your needs don't matter, not talking, not being heard, allowing yourself to be bullied, not saying what you think, mumbling, not maintaining eye contact
what year was Youtube created
2005
what is tolerance
the ability/willingness to manage something
what is opposite action
acing opposite of your emotion urge
what does aggressive communication look like
thinking only your needs matter, taking over the conversation, talking over people, bullying others, talking loudly, trying to intimidate
what was the first feature- length animated movie
Snow White and the Seven Dwarfs (1937)
what does ACCEPTS stand for?
activities, contributing, comparisons, emotions, pushing away, thoughts, sensations
what are the events of a behavior chain
1. vulnerability factors
2. prompting factors
3. your thoughts/ feelings
4. problem/crisis behavior
5. consequences
what does assertive communication look like
compromise, talking and listening, standing up for yourself, talking clearly, maintaining eye contact, "our needs both matter'
how many toes does a typical cat have
18
what are the 6 senses to self soothe with?
vision, hearing, smell, taste, touch, movement
when would you want to turn your "volume dial" up (ex emotion 1/10)
when you want to feel things (like joy) more intensely
what does passive-aggressive look like
sarcasm, talk behind someone's back rather than confront them in person, silent treatment, pouting, being nice to someone's face but being mean behind their back
when was the first U.S. dollar printed
1862
what are the 2 things to keep in mind when "staying miserable" (4 possible solutions)
1. you are making a choice (you can pick any of the 3 other solutions)
2. it is not going to go away magically
when would you want to turn your "volume dial" down (example emotion 10/10)
when you feel angry 10/10 so you dont make an unhelpful choice (yelling, punching)
what is an "I" statement formula
how many noses does a slug have
4