Crisis Survival
Cognitive state characterized by high emotional arousal that makes crisis survival skills necessary.
(Hint: half of wise mind)
What is: Emotion Mind
Watching a safe, feel good movie when you are feeling anxious uses this specific letter block of ACCEPTS by introducing a competing emotional state.
What is "E" for opposite Emotions
Taking a warm bubble bath or petting your dog utilizes this self-soothe sense
What is touch
Complete and total acceptance of a reality you cannot change, without approving of it.
What is Radical Acceptance
The functional difference between Self-Soothing and ACCEPTS (Distraction).
What is that Self-Soothing uses the 5 senses to comfort the nervous system, while ACCEPTS redirects cognitive focus
Name what three letters from the IMPROVE acronym stand for
What are Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement
The strategic difference between the "Pushing Away" strategy and maladaptive denial or suppression.
What is: that Pushing Away is a conscious, temporary choice with the explicit intention to return to the issue later
The four letters of TIPP stand for these techniques
What are Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation
Pain multiplied by non-acceptance equals this
What is Suffering
Taking a "Vacation" under the IMPROVE skill becomes problematic and crosses into harmful avoidance under this specific condition
What is when the vacation lasts too long, or is used to permanently evade necessary life responsibilities?
The primary reason the "O" in the STOP skill dictates that you observe both internal sensations and external facts.
What is: to prevent emotional mind from rewriting the objective facts of the situation
Remembering a time when you survived a worse situation or looking at the struggles of others to shift your perspective utilizes this category.
What is "C" for Comparisons
Splashing cold water on your face or holding an ice cube activates this reflex to calm your nervous system.
What is the Dive Reflex (Temperature / T in TIPP)
The mental practice of repeatedly choosing acceptance when your mind drifts back to fighting reality.
What is Turning the Mind
Why using Radical Acceptance too early in an acute, physical emergency (like a house fire) is a misuse of the skill
What is because acute emergencies require immediate problem-solving/action, not acceptance of the crisis continuing
The specific behavioral trap the STOP skill is explicitly designed to interrupt before a person takes an unhelpful action
What is an impulsive urge or "action urge"
The underlying cognitive mechanism of the "Thoughts" category that explains why counting backwards or doing puzzles successfully reduces acute distress.
What is: cognitive interference (or competing for the limited capacity of working memory)?
When using paced breathing what should be longer the inhale or exhale?
What is: a longer exhale
Using excessive energy to stay stuck, fight reality, and insist things "should" be different.
What is Willfulness
The specific difference between the "Meaning" strategy in IMPROVE and simply "looking on the bright side" (toxic positivity)
What is that Meaning finds functional purpose or growth within suffering, rather than denying that the suffering is painful or bad
The major trap of using crisis skills over and over to avoid fixing a problem that actually can be solved.
What is behavioral avoidance
When using the "Comparisons" skill in ACCEPTS, this is the specific cognitive error a patient commits if the comparison leaves them feeling completely hopeless, invalidated, or guilty rather than relieved.
What is downward comparison failure (or invalidating one's own pain by comparing it to others)
The primary cranial nerve stimulated by the "T" in TIPP that immediately signals the heart to slow down.
What is the Vagus Nerve?
True or False: To radically accept a bad situation, you must first approve of it.
False
Distress Tolerance tools help you survive an emotion; these tools are used when you want to change the emotion
What are Emotion Regulation skills