Distress Tolerance

ACCEPTS

100

This is what you do with the Wise Mind ACCEPTS skill

Distract 

200

These are 2 different ways of using comparisons for distraction.

What are comparing self to others less fortunate, comparing self to self when coped less skillfully in past.

300

This is the reason why Sensations (from ACCEPTS) is different than Temperature (from TIP)

Temperature induces dive reflex 

IMPROVE

100

These are ways to IMPROVE the moment.

imagery, meaning, prayer, relaxation, one thing in the moment, vacations, encouragement.

200

Saying “I can get through this” or “I’ve been through worse,” are examples of this skill.

Encouragement

300

The reason why IMPROVE the moment is different than WM ACCEPTS and Self-Soothe 

Don't need any tools/materials

Self-Soothe/TIP

100

This is what TIP stands for

Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation

200

Name the two nervous systems involved in TIP

sympathetic nervous system and parasympathetic NS

300

This is what we are "TIPing"

Body Chemistry 

Radical Acceptance

100

This is one way of accepting and tolerating reality with your body.

What is half-smiling? (Or willing hands)

200

Pain + X = Y.

non-acceptance and suffering

300

You can use this Emotion Regulation skill when practicing the steps of radical acceptance

Opposite Action or Coping ahead

Bonus

100

DBT stands for this

Dialectical Behavior Therapy

200

These are the three What and three How skills

Observe, Describe, Participate

Nonjudgementally, One Mindfully, Effectively 

300

This is one of the three Goals for Mindfulness Practice 

Reduce suffering and increase happiness

Increase control of your mind

Experience Reality as it is