ACCEPTS
When would someone choose to implement the ACCEPTS Distress Tolerance Skill?
When they need to keep themselves busy and distracted from a current crisis.
When would someone implement the IMPROVE distress tolerance skill? Why?
When they are in crisis.
To keep themselves from sinking into distress and make life worth living.
When it comes to self-soothing, what are we primarily using to reduce distress?
Our senses.
Why do we use TIP and why is it helpful?
Helps to ground ourselves and calm our emotional brain FAST.
Based on brain scans, the brain's orbital frontal cortex and anterior singular cortex have been negatively impacted by the influence of alcohol and/or drugs. Kevin mentioned that these parts of the brain are responsible for what TWO important brain functions?
Emotional attachment
Decision making.
In the acronym ACCEPTS, 'A' stands for Activities. What is an excellent tool to use that would help someone to make a weekly list of activities?
Weekly Activity Schedule.
Why is it important to do one thing at a time?
So we don't get overwhelmed and breakdown.
When it comes to calming our brain down immediately, which of our five senses would we use and why?
Smell. Because it is the fastest way to ground our brain and become mindful of the present moment.
What does the acronym TIP stand for?
Tip the temperature
Intense Exercise
Paced Breathing and Paired muscle relaxation
_______________ is when the brain transforms from a healthy functioning brain to one that has become imbalanced. Hint: The name of one of the youtube videos we watched.
Hypofrontality.
Give 3 examples of how you could contribute to others. What you would do to process your thoughts and feelings afterward?
1.
2.
3.
Journal
Give 2 examples of how you can use imagery in your life.
Give 2 examples of how you can take a vacation in your life.
1.
2.
3.
4.
When we are triggered by a visual cue and need to change our vision to something more positive, what would be a great way to accomplish that? Give 3 examples.
1.
2.
3.
When we put our full face into cold water, what response are we creating?
The diving response.
In the 2nd video, where was Kevin travelling?
Southern Utah
True or False. It is healthy to compare yourself to others.
True.
Only when the comparison helps you to be grateful for the things or people in your life. Otherwise, comparison is a thief of joy as you are comparing your worse to someone else's best.
What founder and existential therapist said, "If there is a why, then a person can figure out the how." AND what part of the acronym does this apply to?
Viktor Frankyl
Meaning
What is a great way to self-soothe using taste?
Drink water.
How long does it take for the diving response to start?
15-30 seconds
Why is isolation dangerous for someone who is trying to maintain their sobriety/recovery?
We are social creatures who require social connection. Without community supports, we lose our ability to understand how we present ourselves and impact others. Our thinking becomes rigid, inflexible, and self-centered which fuels our addiction.
What does the entire acronym of ACCEPTS stand for?
Activities, Contributing, Comparison, Emotion, Pushing Away, Thoughts, and Sensations.
When using the Encouragement tool, especially when it comes to telling ourselves what we would like to avoid doing, what word should we eliminate from our vocabulary?
Not.
Only use I am statements. The brain doesn't always hear the "not' or 'never'.
When we become triggered and find ourselves in deep distress, what touch method could we use when we do not have access to other comfortable and soothing methods? Hint: Relates to an insect.
The EMDR butterfly hug
Why is it important to breathe deeply and use muscle relaxation together?
So that our body becomes grounded and our mind becomes aware of the present moment.
Why is it important to discover or relearn what our values are when in recovery?
Our brain becomes impaired and loses its ability to place value on other sources outside of our addiction. Discovering or relearning our values and labeling how important they are to us helps gives us power over the value we place on our substance of choice.