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These are skills for tolerating painful events, urges, and emotions when you cannot make things better right away.
What are Crisis Survival Skills?
Used to reduce extreme emotion mind quickly.
What are TIP skills?
These 7 skills combined make up ACCEPTS.
What are activities, contributing, comparisons, emotions, pushing away, thoughts and sensations?
Create relaxation with a mindful connection to the 5 senses.
What is self-soothe skill?
DBT stands for this super smart sounding therapy.
What is Dialectical Behavioral Therapy?
This skill includes the following steps
Stop
Take a step back
Observe
Proceed Mindfully
What is the STOP skill?
This skill includes breathing deeply into your belly and regulating your inhaling and exhaling by breathing out more slowly then you breathe in.
What is pace your breathing?
Running cold water over your hands, holding an ice cube, squeezing a rubber ball or stress ball.
What are examples of sensations skill?
Sight, Sound, Smell, Taste, Touch
What are the 5 senses?
Two thoughts that seem opposite, but are true at the same time.
What is Dialectics?
Crisis survival skills can be compared to this life saving device often found at pool or on boats.
What is a life preserver?
Use this to calm down you body when it is revved up by emotion.
What is intense exercise?
Telling a thought to go away or putting the thought on a shelf, or in a box, to contain it and get it out of the way.
What is examples of pushing away skill?
Listening to soothing music, sing your favorite song, pay attention to the noises of nature.
What are examples of using sound to self soothe?
Intentionally living with awareness in the present moment, without judging or rejecting the moment, and without attachment to the moment.
What is mindfulness?
When a situation is
Highly stressful
Short-term
There is intense pressure to resolve the situation now
What is a crisis situation?
This skill includes deeply tensing your body muscles while breathing into your belly.
What is paired muscle relaxation?
Completing a sudoku, counting the tiles in a floor or the panes in a window, doing crossword puzzles or jigsaw puzzle.
What is examples of the Thoughts skill?
Drink a soothing drink (such as herbal tea or hot chocolate)or sucking on a piece of peppermint candy.
What are examples of using taste to self soothe?
This can be described as the middle ground between emotion mind and rational mind.
What is WISE Mind?
Everyday problems
Solving all your life problems
Making your life worth living
What is when not to use crisis survival skills?
This TIP skill activates the DIVE RESPONSE.
What is Tip the Temperature?
Thinking about how you are feeling now to a time you felt different, thinking about how you are doing now vs a time in the past when you weren't doing as well, think about people coping the same as you or less well than you.
What are examples of the Comparisons skill?
Hug someone, pet a dog or a cat, wrap yourself in a soft blanket.
What are examples of using touch to self soothe?