Distress Tolerance

A

100

What are the four modules in the DBT skills group?

• Interpersonal Effectiveness, Mindfulness, Emotion Regulation, and Distress Tolerance

200

• What are the “What” skills for mindfulness?

• Observe, Describe, Participate

300

• What are the TIP skills?

• Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation

400

• What are examples of using each of your five senses (smell, hearing, touch, vision, taste)

Free Response

500

• How do you TURN THE MIND? (BONUS)

• Observe, Commit to reality, Do it again, Develop a plan

B

100

What does Mindfulness mean?

• Bringing our awareness to what arises in the present moment without judgment

200

• “How” do you practice mindfulness

• Nonjudgmentally, One-mindfully, effectively

300

• What skill would be effective for you to use when you need a distraction from a crisis situation?

• Wise Mind ACCEPTS

400

• This acronym is designed to provide you relief when you are having a bad day

• IMPROVE

500

• What is willingness?

• Doing just what is needed, without dragging your feet

C

100

What are the three states of the mind

• Reasonable Mind, Wise Mind, and Emotion Mind
• Bonus: Describe each of the mind states

200

• What are the different aspects of a chain analysis (BONUS)

• Vulnerabilities, Prompting Event, Links, Behavior, and Consequences

300

What does ACCEPTS stand for?

• Activities, Contributing, Comparisons, Different Emotion, Pushing Away, Thoughts, Sensations

400

What does IMPROVE stand for?

• Imagery, Meaning, Prayer, Relaxing, One thing in the moment, Vacation, Encouragement

500

• What is willfulness?

• Sitting on your hands, giving up, opposite of being effective, trying to fix every situation, not tolerating the moment

D

100

Why learn distress tolerance skills?

• Distress Tolerance is about not making a situation worse. Learning to tolerate a situation you cannot get out of or leave.

200

• What are the different links:  (BONUS)

• Actions, Body sensations, Cognitions/Thoughts, Events of others, Feelings

300

• Give an example for each of the category of Wise Mind  ACCEPTS

Free Response

400

• What is Radical Acceptance?

• Accepting all the way, complete, and total. Accepting with your mind, heart, and body. Stop fighting reality

500

What does DBT stand for?

• Dialectical Behavior Therapy

E

100

What are the three states of the mind

• Reasonable Mind, Wise Mind, and Emotion Mind
• Bonus: Describe each of the mind states

200

• What does the STOP skill stand for?

• Stop, Take a step back, Observe, Proceed Mindfully

300

• You can use _____ when you want to self-sooth (HINT: You have these skills always with you as they are part of you)

• Five senses

400

• True or False: For you to be radically accepting something you also have to approve of the situation and it is not painful

• False – you don’t have to approve of it and it can be painful at the beginning

500

• True or False: Half-smile is about forcing a smile

• False – it is relaxing your face and letting the ends of your lips slowly creep up