Distress & Emotion Tolerance

Distress

100

What is the feeling of extreme anxiety, sorrow, or pain?

Distress

200

What is the goal of Distress Tolerance? 

To help us sit w/and tolerate difficult emotions and accept life as it is in the moment 

300

Does this help us learn to bear w/the pain of difficult emotions and situations? if so, how? 

Yes

Skillfully rather being impulsive

400

What are the 5 skills? 

1) Distracting 

2) Self-soothing

3) Improving the moment

4) Pros and Cons

5)Radical Acceptance 

500

To sit with pain and think negative helps us make it easier to think clearer

FALSE

Distract

100

What is it to involve yourself in a positive activity or energy? 

Contribute 

200

What are Sensations? 

redirect your unpleasant emotions to a strong sensory feeling such as taking a cold shower or eating something spicy. 

300

Is distraction used to permanently distract us from unpleasant emotions?  

FALSE

400

Is giving yourself perspective self-soothing or comparing? 

Comparing 

500

What are all the ways to distract yourself w/distress tolerance? 

Activities 

Contribute

Comparisons 

Emotions

Pushing away

Thoughts

Sensations

                               A.C.C.E.P.T.S

Radical Acceptance/Self-soothe

100

What is comforting, nurturing, kind, and gentle to yourself?

Self-Soothe

200

What is to let go of fighting reality and accepting your situation? 

Radical Acceptance 

300

Does Pain + Radical Acceptance = Pain ? 

YES

400

Self-soothing is a slow process that is effective to reduce the intensity of negative emotions and feelings. 

TRUE or FALSE

FALSE

It is a quick and effective process. 

500

What type of attitude is needed for Radical Acceptance and why?

An attitude of willingness because if will move you toward accepting situations and being open to doing what is most effective.  

Emotion Regulation

100

What is the goal? 

It is the skill to focus on improving control over our emotions and learning skills to better manage them. 

200

Is improving the moment part of the skills, if not where is from? 

NO

Distress Tolerance

300

If you feel sad but then make yourself act happy or connected w/others, what is this an example of? 

Opposite action 

400

If you do this regularly you can increase your core sense of esteem. 

Build Mastery 

500

How can we better be in control of our emotions and not have them control us, what skills are needed? 

By engaging in emotion regulation skills, 

Reduce emotional vulnerability, build mastery, positive experiences, and opposite action