A
B
C
D
E
100
What area of the distress scale are distress tolerance skills for?
About 7-10
100
What does TIPP stand for?
Tip the temperature, intense exercise, Paced breathing, Paired Muscle Relaxation
100
What is paired muscle relaxation?
Tensing certain groups of muscles and then releasing it
100
What are distress tolerance skills?
Skills to help cope with intense distress until you are in a place where you can effectively problem solve
100
What is a crisis urge?
An urge to engage in an unhealthy behavior in moments of intense emotion
200
What is an example of emotions in the ACCEPTS model?
Creating an opposite emotion
200
What is radical acceptance?
Working to fully accept what is happening or has happened and having a clear view of reality?
200
What are some examples of an activity in the ACCEPTS model?
Sports, walk, art, music etc...
200
What is an example of using sensations in the ACCEPTS model?
Cold shower, lime, exercise etc...
200
What are examples for comparisons in the ACCEPTS model?
Looking at a time in your life when you went through something hard and got through it
300
What does turning the mind mean?
Practicing radical acceptance over and over again
300
What is an example of replacing your thoughts in the ACCEPTS model?
Lyrics, poems, reading etc...
300
What does STOP stand for?
Stop
Take a step back
Observe
Proceed mindfully
300
How do you use pros and cons chart to work on crisis urges?
Pros/con of acting on crisis urge
Pros/cons for not acting on crisis urge
300
What are some examples of contributing in the ACCEPTS model?
Writing a nice note, volunteering etc...
400
What is reflective rethinking + paired relaxation?
400
What is the ACCEPTS model?
Activities
Contributing
Comparisons
Emotions
Pushing Away
Thoughts
Sensations
400
How do you tip your body temperature? And why would you do this?
Cold water over your face
Activates the dive response which slows your heart rate down
400
What does the card metaphor mean?
Becoming effective at using the cards you are dealt and moving on to new hands
400
What are willing hands and half smiling for?
Practice to be open and willing to handle whatever life throws at you
500
What is a cognitive distortion?
A thought pattern that distorts your ability to recognize reality and increases emotional pain.
500
Name an example for self soothing through each of the five senses
Smell- essential oils
Sight- outside
Touch- hug, pet
Hear- music
Taste- favorite food
500
What is the difference between willingness and willfulness?
Willingness is letting go of control
Willfulness is imposing control
500
What does IMPROVE stand for?
Imagery
Meaning
Pause/Pray
Relaxing
One thing in the moment
Vacation
Self Encouragement
500
How do you practice the circle of control?
Things you can control go in the circle
Things you can't control go outside