Scenarios
You're bored home alone and get an urge to do something you know could get you in trouble - what Distress Tolerance crisis survival skill(s) could you use?
Distract and do something else, Pros and Cons, Self-soothe
Crisis survival skills are for when we can't make a situation better, but could make it _____
Worse
What does "A" in the Distract with ACCEPTS skill stand for?
Activities
True or False:
You should always try crisis survival skills first.
False
What does "dialectical" mean?
Two seemingly opposite ideas can both be true, and when considered together, create a new truth
You were just in a big fight with your partner and you feel like you're about to have a panic attack - What Distress Tolerance skill might you want to try FIRST?
TIPP skill
Give an example of using the IMPROVE the moment skill
Answers Vary - use Imagery, make Meaning, use Prayer, use Relaxing actions, focus on One thing in the moment, take a short Vacation, use Encouragement
What is this skill
USING 6 SENSES TO HELP COMFORT OURSELVES
Self-soothing
What do the letters in the STOP skill stand for?
Stop
Take a step back
Observe
Proceed mindfully
**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?
It's finals week, and you are so stressed you can't think of what skills might help you. What do you do?
Try TIPP and/or Text/call Jess or Lauren for coaching (skill ideas)
True or False: Crisis survival skills are to help you feel better
False
Which part of Distract with ACCEPTS skill describes this statement:
REFOCUSING ATTENTION FROM YOURSELF TO WHAT YOU CAN DO FOR OTHERS?
Contribute
I can tell I'm feeling overwhelmed and about to avoid all the things I need to do. What skills could I try and why?
Pros and cons to avoiding - help me make a wise minded decision
TIPP - slow my body down and think more clearly
IMPROVE - focus on one thing at a time and encourage myself
Finish this DBT assumption:
We may not have caused all of our own problems...
and we have to solve them anyway
You didn't do what you were asked and lied about it. You're waiting for your parent to talk to you and you're dreading it. What Distress Tolerance skills can you use while you wait?
Self Soothe with the 6 Senses, Improve the moment, Distract, TIPP
What does TIPP stand for?
Temperature, Intense exercise, Paced breathing, Paired Muscle Relaxation
What is important to remember when using the ACCEPTS Comparison skill?
Compare to those who have less/are in a worse situation than you without invalidating yourself (use dialectical thinking!)
Name 3 things you have in your crisis survival toolkit
Answers vary
Why do we assume "People are doing the best they can"
Answers vary - it helps us feel better and less frustrated, it reminds us we can't truly know what another person has gone/is going through, helps us let go of control over something we can't control
You're playing Jeopardy in group and get asked to name at least THREE Distress Tolerance crisis survival skills. You say:
TIPP
Distract with wise mind accepts
Self Soothe with the 6 senses
Improve the Moment
Pros and Cons
Describe how we do pros and cons in DBT distress tolerance
Pros and cons of using skills
Pros and cons of acting on the naughty urge
ID Short Term and Long Term
What part of IMPROVE does this statement describe:
FIND A PURPOSE TO UNDERSTAND YOUR SITUATION
Meaning
What is the FIRST step to practicing Distress Tolerance crisis survival skills?
Observe that you are upset/anxious/overwhelmed
True or False: It is expected that I have my camera on and appear attentive for group unless I have previously planned for accommodation with Lauren or Jess
True - This shows respect for other group members, helps us to better learn skills, allows us to practice skills, and can actually make group feel less boring :)