DISTRACT
Counting to 10, repeating words to a song in your mind, or reading are examples of this ACCEPTS skill
What are "Thoughts"?
Taking a bubble bath or petting your dog are good ways of doing this.
What is "Touch"?
You could ask a higher power for help or acceptance when you do this.
What is "Prayer"?
Anytime you have to decide between two causes of action.
What is "PROS/CONS"?
Taking a break, let go and taking a deep breath, is an example of this STOP skill.
What is "Taking a Step Back"?
You may leave the situation mentally, put the pain on a shelf and box it up or deny the problem from the moment are examples of this ACCEPTS skill
What is "Pushing Away"?
Listening to music or sounds of nature are examples of this.
What is "Hearing"?
You could do this by breathing deeply or taking a deep breath.
What is "Relaxation"?
When you say, "You go, girl!" or "You da man!", you are doing this skill.
What is "Encouragement" ?
Expending your body's stored up physical energy by running, walking fast, jumping, playing basketball, lifting weights, etc. is an example of this skill.
What is "Intense Exercise"?
If you distract by doing something to help someone else, you would be doing this.
What is "Contributing"?
Having a good meal or savoring a special dessert are ways to self-sooth with this.
What is "Taste"?
Imagining everything going well or make up a calming fantasy word is an example of this.
What is "Imagery"?
FREEZE, don't act, take a step back... is an example of this Distress Tolerance Skill.
What is "STOP"?
Breathing deeply into your belly while tensing your muscles is an example of this TIP skill.
What is "Paired Muscle Relaxation"?
Playing sports, cleaning, going to events, or spending time with others are examples of this.
What are "Activities"?
Looking at the stars at night or watching a sunrise are examples of this.
What is "Vision"?
Putting your mind in the present is an example of this.
What is "One Thing In The Moment"?
When doing a PROS/CONS list, think of the past ____ of your behavior.
What are "Consequences"?
Holding your breath and putting your face in a bowl of cold water is an example of which Distress Tolerance Skill.
What is "TIP"?
When urges are intense, you could hold ice cubes, listen to very loud music, take a hot or cold shower, are examples of this.
What are "Sensations"?
Burning an incense or lighting a scented candle are good ways to do this.
What is "Smell"?
Finding purpose or value in a painful situation is an example of this.
What is "Meaning"?
To improve the moment, give yourself a brief one of these.
What is "Vacation"?
Describe OBSERVE, this STOP skill.
What is "Notice what is going on inside and outside of you"?