ACCEPTS and STOP
List 2 ways you can contribute to others.
What is Smile at others, give compliments, hold a door, let someone have the parking spot or move ahead of you in line, volunteer, message a friend to check in, ect.
List 2 ways you can practice relaxation?
What is self-soothe skills, progressive muscle relaxation, take a bath, watch TV, listen to music, ect.
Fill in the blank: Don't let others dump their on you.
What is Garbage
List two thing you can hear that can be soothing for you.
What is music, silence, nature sounds, birds, water, white noise, children's laughter, crackling fire, ect
What are 3 Distress Tolerance Skills
What is STOP, ACCEPTS, IMPROVE the moment, Everyday Acceptance, Radical Acceptance, Pros and Cons, TIPP, Self Soothe
True or False: The STOP skills allow us to become more reactive.
False. The STOP skills allow us to become more responsive.
When we put our full face into cold water, what response are we creating?
What is the diving response.
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.
What is True
List two thing you can touch that can be soothing for you.
What is pet a dog or cat, blankets, get a massage, get a hug, put on lotion, wear comfortable clothes, ect
What does DBT stand for?
What is Dialectical behavior therapy.
What does STOP stand for?
What is Stop, Take a step back, Observe, Proceed mindfully
What does TIPP stand for?
Tip your Temperature, Intense exercise, Paced breathing, Paired muscle relaxation
List two things that can be considered an everyday inconvenience.
What is... Waiting in a long line, weather does not fit plans, loved one/coworker in lousy mood, dinner doesn't turn out great, sports team lost, stuck in traffic, someone cuts you off in traffic, gas prices go up, forgot the milk or spilt it, ect
When it comes to self-soothing, what are we primarily using to reduce distress?
What is Our senses.
True or False: Distress tolerance helps us cope with crisis without making our situation worse?
What is True.
Distraction skills should only be used to get through a difficult moment. If we overuse them it becomes what?
What is Avoidance. If we try and avoid painful emotions forever they will come back stronger and we will likely have less control over them.
Existential therapist Viktor Frankyl said, "If you can find your why, then a person tolerate almost any how." what part of the acronym does this apply to?
What is Meaning
True or false - refusing to accept something decreases the pain or emotions we are experiencing.
What is False. Non acceptance of reality increases our suffering and pain to a situation.
Describe an example of a multisensory experience.
What is bonfire, fancy meal, movie theater, ect
Fill in the Blank: Skills work when we work the skills because is how we gain competency with skills.
What is Practice
What does ACCEPTS stand for?
What is Activities, Contributing, Comparisons, Emotions, Push Away, Thoughts, and Sensations.
What does IMPROVE stand for?
What is everyday and radical acceptance not?
What is giving in, being walked on, remaining helpless, approval, or liking it.
Why is self-soothing hard?
What is...
1) we can feel undeserving, guilty or ashamed.
2) we feel others should be soothing us.
What skill makes distress tolerance more effective by keeping us focused on the skill we are using instead of the crisis/distress we are facing.
What is Mindfulness.