Distress Tolerance Orientation
What are 1 of the 3 reasons we bother tolerating painful feelings and urges?
1. Everyone has to deal with pain in life; life is not pain-free.
2. Always trying to avoid pain might lead to more problems than it solves.
3. Avoiding pain may lead you to act impulsively, and you may end up hurting yourself or not getting what you want.
Name each of the 6 senses in DBT.
1. Vision.
2. Hearing.
3. Smell.
4. Taste.
5. Touch.
6. Movement.
Name each of the 4 TIPP skills.
Temperature
Intense Aerobic Exercise
Paced Breathing.
Progressive Muscle Relaxation.
Name the 3 States of Mind.
1. Emotional Mind.
2. Reasonable Mind.
3. Wise Mind.
Who was the most recent person to achieve EGOT (i.e. an Emmy, a Grammy, an Oscar, and a Tony) status?
Viola Davis, who won her Grammy in 2023.
Name 2 of the 5 CRISIS SURVIVAL SKILLS we've reviewed in the Distress Tolerance Module.
1. Distract with Wise Mind ACCEPTS.
2. Self-Soothe with Six Senses.
3. IMPROVE the Moment.
4. Pros and Cons.
5. TIPP skills.
What is a unique benefit of the IMPROVE the Moment skill?
You don't need any props like many of the distraction and self-soothing skills entail.
Which Nervous System is activated when we use our TIPP skills? (Sympathetic or Parasympathetic?)
TIPP Skills Activate the Parasympathetic Nervous System!
What are the 2 Most Important Aspects of Mindfulness?
1. Full Awareness.
2. Attentional Control.
What is the most watched YouTube video of all time?
"Baby Shark Dance" with 11 billion views
What are 2 Harmful "Coping" Strategies? (p. 129 of your book).
Remember: One person's effective coping strategy can be another's maladaptive behavior. Even for the same person, a behavior can be a problem, or not, depending on when, how, and for what purpose it is used.
1. Eating too much or too little.
2. Drinking.
3. Using Drugs.
4. Smoking Cigarettes.
5. Skipping or avoiding school.
6. Self-harming.
7. Too much screen time.
8. Risky online behavior.
9. Overexercising.
10. Too much caffeine.
11. Exploding with anger.
12. Social withdrawal.
13. Lying.
14. Working too much.
15. Procrastinating.
16. Spending too much money.
17. Sleep too much or too little.
Name 2 of the 7 skills within the IMPROVE the Moment Skill.
1. Imagery.
2. Meaning.
3. Prayer.
4. Relaxation.
5. One Thing in the Moment.
6. Vacation.
7. Encouragement.
What is Radical Acceptance?? (Hint on p. 151).
Radical Acceptance is the skill of accepting the things you can't change.
Name Each of the Mindfulness "What" Skills?
1. Observe.
2. Describe.
3. Participate.
What show currently holds Netflix's all-time viewership record?
Squid Game
Name 3 of the 7 skills listed in the Distract with Wise Mind ACCEPTS skill.
Activities: Do Something.
Contributing: Do Something Nice for Someone.
Comparisons: Compare Yourself to Those Less Fortunate Than You.
Emotions: Create Different Emotions.
Push Away: Push The Painful Situation Out Of Your Mind Temporarily.
Thoughts: Replace Your Thoughts.
Sensations: Intensify Other Sensations.
What is 1 of the 5 things you should consider with using a DBT Pros and Cons List? (Hint on p. 138 - 139).
1. Consider what the problem behavior does for you.
2. Consider all of the pitfalls of the behavior.
3. Consider whether each pro and con has a long-term or short-term effect or both.
4. Identify the pattern.
5. Build a life for the long-term by considering the pros and cons and choosing to tolerate distress.
Willingness is doing exactly what a situation calls for. It is being effective!
Willfulness is not facing reality, not doing what's needed or what the situation calls for.
Name Each of the Mindfulness "How" Skills?
1. Don't Judge.
2. Stay Focused (One-Mindfully).
3. Do What Works (Effectiveness).
What movie won the first ever Oscar for Best Animated Film?
Shrek
List one activity or action you can participate in for each of the skills listed within the Distract with Wise Mind ACCEPTS skill.
Activities: Call, email, text messages, or visit a friend, etc.
Contributing: Help a friend or sibling with homework, make something nice for someone else, etc.
Comparisons: Compare yourself to a time you weren't doing as well.
Emotions: Watch a funny TV show or emotional movie, listen to soothing or upbeat music, etc.
Pushing Away: Leave the situation mentally by moving your attention and thoughts away, etc.
Thoughts: Read, Do word or number puzzles, count numbers, etc.
Sensations: Hold or chew ice, listen to loud music, take a warm or cold shower, etc.
When is the best time to complete a Pros and Cons list?
Ahead of time (alone or with your individual therapist) about a typical target or addictive behavior.
Acceptance is a process rather than a one-time decision, and we may have to repeatedly turn our minds to go down the acceptance road when we find ourselves not accepting reality. What are the 2 factors that can interfere with our acceptance?
1. Beliefs.
2. Emotions.
Name 2 of the 6 reasons you should bother being Mindful.
1. Being mindful can give you more choices and more control over your behavior.
2. Being mindful can reduce your emotional suffering and increase your pleasure and sense of well-being.
3. Being mindful can help you make important decisions.
4. Being mindful can help focus your attention and therefore make you more effective and productive.
5. Being mindful can increase compassion for self and others.
6. Being mindful can lessen your pain, tension, and stress, and in turn can even improve your health.
11 actors have played Batman onscreen. Can you name three (or more!)?
Robert Pattinson, Ben Affleck, Christian Bale, George Clooney, Val Kilmer, Michael Keaton, Adam West, Robert Lowery, Lewis G. Wilson, Iain Glen, and David Mazouz