Temperature, intense exercise, paced breathing, and progressive muscle relaxation.
True or false these skills are our first line of defense before moving into other distress tolerance skills.
True. (they are very short lived and work effectively in the moment)
Creating purpose or reason in a situation is an example of what IMPROVE the moment skill?
Meaning.
When would you use TIPP skills and how do they work?
When you are extremely emotionally dysregulated they work by calming down your body sensations.
1) we can feel undeserving, guilty or ashamed.
2) we feel others should be soothing us.
Name one skill you could use to radically accept something?
Willingness and willfulness, and turning the mind and half smile.
The "dive response" is the body's physiological response to submersion in cold water. Your heart rate slows down, blood flow to nonessential organs is reduced, and blood flow is redirected to the heart and brain.
True or False: By making a pros and cons list we are validating all viewpoints and acknowledging the need that our current behavior is trying to fulfill.
True
Most people spend a lot of time being hard on themselves, when we practice self-soothing techniques we give ourselves what?
Permission to relax when painful or overwhelming emotions occur.
What does IMPROVE stand for?
Imagery, meaning, prayer, relaxing, One thing in the moment, vacation, encouragement.
1)Survive crisis situations
2)Accepting reality
What are some signs that indicate you are in a crisis ?
1)Urge to do something you know is ineffective.
2)Noticing your emotions are out of control.
Pros and cons can help us make a decision in what state of mind?
Wise Mind.