Improving the Moment
What does the "R" stand for in Improve the Moment?
Relaxing
What does the "P" stand for in Wise Mind ACCEPTS
Pushing away the situation, but only temporarily
Name 2 self soothing skills
Vision, hearing, smell, taste, touch, and movement
Name 2 breathing exercises to help accept reality
Deep breathing, counting your breath, following your breath, etc
What is willfulness?
Willfulness is... refusing to tolerate a situation, or change a situation that cannot be changed, it is the opposite of "doing what works."
What does the "V" stand for in Improve the Moment?
Vacation
In Wise Mind ACCEPTS, "E" stands for Emotion, what is the point of this skill?
To change your distressing emotion by generating opposite emotions. By generating opposite emotions you replace the negative emotion with another more tolerable emotion
When do we use crisis survival strategies?
Crisis survival strategies are skills for tolerating painful events and emotions when you cannot make things better right away
Why should you bother to accept reality? (name one reason to practice radical acceptance)
Rejecting reality does not change reality
Rejecting reality turns pain into suffering
Refusing to accept reality can keep you stuck in unhappiness, anger, shame, sadness, bitterness, or other painful emotions.
What is Radical Acceptance?
The skill of accepting things you cannot change.
"E" in Improve the Moment stands for Encouragement. What is Encouragement?
Encouragement is cheerleading oneself by using positive statements like "I'm doing the best I can" "It won't last forever" and "this too shall pass"
"T" in Wise mind ACCEPTS stands for "Thoughts". What are three examples of distracting with other thoughts?
counting to 10, picking out colors in the room, watch TV, do a puzzle, repeat words, ect.
The goal is to control your thoughts to take a break from distressing thoughts
Give examples of using the vision skill
Buy a flower, light a candle and watch the flame, look at a photo/poster, people watch, etc.
When you can't solve a problem or change your emotions about the problem what should you try?
Acceptance to reduce feelings of suffering.
What are clues that tell you that you are not accepting reality and may need to turn your mind? (i.e. how do you know if you are stuck in the mud)
Feeling anger, bitter, annoyed, guilty, avoiding emotions, saying "why me?", "I can't stand this", "It shouldn't be this way."
When using imagery, it is important to make sure that the place you are going to is...what?
Safe and Secure
The second "C" in ACCEPTS stands for Comparisons. What is a way you are able to compare yourself in order to tolerate distress?
Compare to someone less fortunate than you
Compare to a time you felt differently or coped less well
When using pro/cons, what are the two options that you are deciding between?
Pros and cons of coping vs not coping
What is the purpose of half smile and willing hands?
To use your body to influence your thoughts and emotions
What distress tolerance skill can help you fight willfulness with willingness?
Radical Acceptance or Turn the Mind
Give an example of finding or creating meaning
Focusing on the positive aspects of a situation, looking for spiritual values in a circumstance, connecting an experience to growth, separating pain from suffering, etc.
In Wise Mind ACCEPTS, "S" stands for sensations. How is sensations different in ACCEPTS than in Self-soothe
The sensations are intense, not necessarily soothing. For example, holding ice in your hand, put a rubber band on your wrist and snap it, or take a hot or cold shower.
Name 3 crisis survival strategies
distract with ACCEPTS, self soothe with the 6 senses, IMPROVE, Pros/Cons, Radical Acceptance
Accepting reality as it is requires a person to make a choice between acceptance and denial. What is it called when you decide to accept reality?
Turning the mind
Identify a situation that would be difficult to address in a willing way. How would you use a DBT skills to avoid willfulness and address this situation in a willing way?
Answers will vary and are subject to the facilitators' discretion