Basics
This is the ability to bear pain skillfully.
What is distress tolerance?
This "natural force" is compared to waves on the ocean.
What are emotions?
This treatment requires bravery, a willingness to take risks, and an understanding of why it's worth it.
What is ERP (Exposure and Response Prevention)?
This word describes a condition that never completely goes away and must be managed forever.
What is chronic?
This term describes going back to life before treatment.
What is relapse?
Radical acceptance means acknowledging this, even when it's painful.
What is the blunt reality?
This is what happens if you try to fight against the wave.
What is getting knocked down?
This Disney movie is used as a metaphor for the deal offered by treatment.
What is The Little Mermaid?
This everyday chronic condition, unrelated to OCD, is used as a comparison for lifelong management.
What are your teeth (dental hygiene)?
This term describes a temporary, human setback, distinct from full relapse.
What is a lapse?
This is the first of the two steps of radical acceptance.
What is acknowledging the blunt reality?
What you should do when facing the waves of the ocean.
Grab a surfboard, paddle out to the wave, and ride it with confidence.
This is what the mermaid traded away for a chance to be human and pursue true love.
What is her voice?
This is how often you'll need to continue practicing facing your fears, according to the module.
What is everyday, for the rest of your life?
This is what a lapse should be treated as, rather than a failure.
What is a learning opportunity?
This is the second of the two steps of radical acceptance.
What is "given that blunt reality, how can you be effective (move closer to your most important goals and values) now?"
Two things you shouldn't do when facing the waves of the ocean
What is "diving deeper into the wave and emerge on the other side?"
What is "trying to fight against the wave and getting knocked down?"
ERP asks you to trade this in exchange for everything else you want.
What is your sense of safety?
This is what daily exposure practice eventually becomes, once fully committed to it.
What is automatic (a normal part of daily life)?
Relapse can look like not doing exposures, forgetting skills, or doing [blank] instead of response prevention.
What are neutralizing behaviors?
Two of the seven blunt realities listed include imperfection and mortality — name two others.
What are the inevitability of failure, uncertainty, the nature of treatment, the inability to control others, or the nature of emotions (any two)?
The 5 steps for riding the wave
What is...
1. Identify the current reality and emotion
2. Turn toward the current reality and emotion
3. Grab your surfboard and paddle out to the wave (distress) with confidence!
4. Ride the wave (distress) to the very top/peak
5. Ride the wave (distress) back down and pat yourself on the back! Be proud of what you have accomplished.
This describes the kind of deal ERP (and the sea witch) offers: you can't negotiate it.
What is a "take it or leave it" deal?
Living this kind of life, on purpose, every day, is what managing OCD and anxiety disorders require.
What is a life of exposure?
The relapse prevention plan asks you to identify potential future relapse [blank]?
What are triggers?