General
Define distress tolerance (without being a smartass)
What is the ability to deal with uncomfortable/difficult situations/emotions in a healthy and effective way OR being able to tolerate a painful or frustrating situation when we can't make things better right away.
You are feeling really down, so you hype yourself up with a pep talk and be your own cheerleader. This is related to which letter of the IMPROVE skill?
What is "Encouragement"?
These are the Five Senses aka the self-soothe skill
What are Smell, Sight, Taste, Touch, Sound ?
The difference between pain and suffering
What is "pain is a normal reaction to adverse events, it becomes suffering when you refuse to accept the pain"?
We use distress tolerance skills to tolerate and survive a ______.
What is a crisis?
A.C.C.E.P.T.S. what does each letter stand for?
A - Activities
C - Contributing
C - (Making) Comparisons
E - (Generating Opposite) Emotions
P - Push Away
T - Thoughts
S - Sensations
I.M.P.R.O.V.E. what does each letter stand for?
I - Imagery
M - Meaning
P - Prayer
R - Relaxation
O - One thing in the moment
V - Vacation
E - Encouragement
The three acceptance exercises
What are "Awareness, Breathing and Half-Smile exercises" ?
Describe and demonstrate the proper way to do a breathing exercise.
Team gets the points if they say breathing exercises focuses on filling the lungs, so focus on expanding the belly, and exhale needs to be longer than the inhale.
Going to your "Happy Place" in your head is related to this letter of A.C.C.E.P.T.S.
What is "Thoughts" ?
Explain the "Prayer" part of the I.M.P.R.O.V.E. skill and why it does not necessarily a religious act
What is "because you are opening yourself up to the moment or giving yourself up to a higher power- God or the universe or nature, it can be anything. It is similar to radical acceptance because you are accepting what is and letting go of trying to control things"
This skill requires you to accept reality, and includes the idea that everyone experiences pain, and pain becomes suffering when you do not accept reality.
What is radical acceptance?
We practice distress tolerance skills because there are times we need to (engage, avoid, make worse) a stressful situation. Our goal is to (run away from, survive, solve) the crisis until we can (discover, argue, process) what happened.
What is engage, survive, and process
You are faced with an uncomfortable decision. You may make a _______ for both tolerating the distress and not tolerating the distress to help you make that decision. (hint: it is not one word.)
What is pros and cons list?
Tori and Eric went to go get Dutch Bros during their therapy session. When they got back, Tori accidentally crashed the van. Tori was so scared she was going to get fired, she was considering blaming Eric, telling Kayla that Eric reached over and turned the wheel. On the other hand, Tori could take accountability and have a hard conversation with Kayla. She is using this distress tolerance skill to decide what she should do.
What is a pros and cons list (for both tolerating the distress and not tolerating the distress).
________ is doing what is needed in a situation, being able to accept a situation for what it is, and being effective.
________ is fighting reality and imposing your will on a situation.
(hint: ______ vs. ______)
What is willingness, willfulness?
Why is it important to practice distress tolerance skills when we are not in a crisis?
What is, because it is easier for us to do when we are in our reasonable mind, and when we practice it, it becomes second nature, and therefore more natural for us to do when we are in our emotional mind?
Give an example of generating an opposite emotion (the E in ACCEPTS)
Any example that includes replacing a negative emotion with a less negative emotion, such as watching a funny TV show, listening to happier music.
Why is it important to learn how to self-soothe?
What is because external sources of comfort, such as a place or a person, may not always be available when you need them?
This skill focuses on the idea of choosing to accept, that acceptance requires some sort of choice, and you may need to TURN towards acceptance repeatedly.
What is turning of the mind?
The A.C.C.E.P.T.S. skill is used to __________ while the I.M.P.R.O.V.E. skill is used to improve the moment.
What is "distract" ?