Crisis Survival Skills
What is Pros/Cons
Self harm is an example of this
The level of intensity of emotions in which we want to start using distress tolerance skills
What is at a 10
This is considered to be skillful avoidance where we take a break from a crisis to take care of ourselves with the intention of returning to the crisis
To take care of yourself, comfort, nurture, be gentle, and kind with self in the moment to get through a crisis until you are able to problem solve
What is self soothe (review skill)
When I want to cultivate gratitude and give myself credit, I can use this category of ACCEPTS.
What is Comparisons?
A maladaptive behavior is categorized as what within the radical acceptance equation
What is nonacceptance behaviors
This is how we use distress tolerance skills to ride the wave
What is string them together
Using a lot of energy to stay stuck
What is willfulness
Behaviors that were functional and adaptive at one point in our lives
What are maladaptive behaviors
A skill that requires you to focus on making the exhale greater than the inhale
What is Paced breathing
When we use our nonverbals to communicate openness
What is willing hands
The length of time for an emotion unless we feed it with behaviors or thoughts
What is 7 to 15 mins
An openness to doing something different; using skills
What is willingness
What is emotional suffering
The system that controls fight or flight
Sympathetic Nervous System
During research, subjects were asked to bite down on a pen while watching different stimuli and found to be less negatively activated, which provided evidence for this skill
What is half-smile
The definition of distress tolerance
A deliberate choice to accept over and over to build a life worth living vs returning to maladaptive bxs
What is turning the mind
A skill that helps us change tension when we recognize it is present in our bodies
What is Progressive Muscle Relaxation
This skill activates the dive reflex
What is Tip the temperature
The concept that we have a choice to engage in behaviors that do not make things worse.
What is Radical Acceptance
This is an option to response to a crisis that is considered passive
What is "Do nothing"
A chemical released when we engage in intense exercise that counteracts Cortisol's effects on the body
What are endorphins
The only skill we have not yet covered in Distress Tolerance Week
What is IMPROVE