Distress Tolerance
What's the goal of distress tolerance?
Get through painful situations without making things worse. Learn to tolerate and accept the reality of the present moment.
What does "dialectical" mean?
Two seemingly opposite ideas can both be true, and when considered together, create a new truth
What activities can help us have "opposite emotions" if we are feeling really sad?
Examples: Exercising, helping someone, watching a funny TV show, spending time with one of your friends.
The skill that teaches us ways to distract ourselves from a situation
What is Accepts
**DAILY DOUBLE GROUP ANSWER**
I get bored during group so I have a hard time listening and want to sign off after break. What skills could I use to get the most out of DBT?
Participate, One Thing in the Moment, Don't Judge, Do What Works, Opposite Action, Pros and Cons, Dialectical Thinking, Improve the Moment, Problem Solving?
Which Distracting skill focuses on doing nice things for other people?
Contributing.
What are the 5 senses that we use to practice self-soothing skills?
Sight, hearing, taste, smell, touch.
Give an example of common inconveniences (everyday acceptance)
Examples. Waiting in traffic; the weather is not what you want it to be; the delivery person is late; your favorite team is losing; grocery store doesn't have what you need
DBT stands for.....
What is Dialectical Behavioral Therapy
Fill in the blank: Using ____________ can help us realize that someone else has more struggles than we do and that our situation could be worse.
COMPARISONS
What are 3 self-soothing skills that involve "touch"?
Examples: Laying under a soft blanket, taking a cold/hot shower, playing with a stress ball, putting on lotion/cologne.
Letting go of fighting reality and understanding that there are some things that we can not change.
What is RADICAL ACCEPTANCE
DAILY DOUBLE: When your emotions are in control-when they influence and control your thinking and your behavior.
What is EMOTION MIND
What does ACCEPTS stand for?
Activities, contribute, comparisons, emotions, push away, thoughts, sensations
Name 3 self-soothing skills that involve "hearing"?
Examples: -Listening to your breathing, paying attention to sounds of nature, listening to your favorite songs on your radio.
What is a Pros & Cons list and why is it used?
A Pros & Cons list helps you figure out how a certain choice would be positive and negative for you. You create two columns and list all of the positives and negatives of a choice you might make.
What are the Three states of Mind
Emotional, Reasonable and Wise Mind
What does "A" in the Distract with ACCEPTS skill stand for?
ACTIVITIES
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.