General
Crisis Survival, Reality Acceptance, Become Free
What are goals of Distress Tolerance?
A skillset to reduce physiological arousal quickly.
What are TIP Skills?
A skillset to reduce vulnerability to emotion mind when practiced every day.
What are IMPROVE Skills?
Observing brain activity, adopting a curious mind, and neither identifying with nor suppressing it.
What is Mindfulness of Current Thought?
A problem that is short term, highly stressful, and creates pressure to resolve now.
What is a crisis?
A skill to assess short and long term contingencies of two courses of action.
What is Pros and Cons?
Acceptance involving the whole self (e.g., mind, body, and behavior).
What is Radical Acceptance?
The middle path between swearing off an addictive behavior entirely and practicing harm reduction (i.e., minimizing damage without demanding perfection).
What is Dialectical Abstinence?
Ninety seconds.
What is the physiological lifespan of an emotion?
A skillset to distract yourself temporarily.
What are ACCEPTS Skills?
What is Turning the Mind?
The three states of mind related to resisting addictive urges.
What are Addict Mind, Clean Mind, and Clear Mind?
Solve it, change how you feel about it, accept it, stay miserable, or make it worse.
What are five options with any problem?
The six skills represented by the ACCEPTS acronym.
Refusal to tolerate, giving up, fixing every situation, being in control, making demands on the environment.
What is Willfulness?
The individual who developed DBT after studying Zen Buddhism.
Who is Marsha Linehan?
The systems responsible for the fight/flight and rest/digest response.
What are the sympathetic and parasympathetic nervous systems?
Using crisis survival skills for everyday problems, to solve problems, or to make a life worth living.
What is avoidance?
Distress tolerance skills practiced with lips and palms.
What are half-smile and willing hands?
The six skills that comprise Mindfulness What and How Skills.
What are Observe, Describe, Participate, Nonjudgemental, One mindful, and Effective?