Wise Mind ACCEPTS
distraction like playing video games
What is Activities?
Take a brief break
What is the Vacation skill?
Chewing gum to calm
What is Taste Skill?
Engaging in extreme physical activity to calm
A skill for long term problems that cannot be changed or solved
What is radical acceptance?
Creating an opposite feeling. If you are sad, do something that makes you feel happy.
What is Emotions?
Breaking a task into steps and focusing on one at a time
What is One Thing in the Moment skill?
Listening to calming music.
Squeezing and relaxing each muscle group.
What is progressive muscle relaxation?
Stop, Take a Step Back, Observe, and Proceed Mindfully is the meaning of this acronym
What is the STOP skill?
Doing something nice for someone else to distract from your own problems
What is Contributing?
Asking yourself for strength to get through a hard time
What is prayer?
Relaxing with walking or dancing or rocking in a rocking chair.
Dipping your face in cold water and holding your breath for 30 seconds in order to calm
What is Tip the Temperature Skill?
Finding a lesson or purpose in a situation
What is IMPROVE the Moment Meaning skill?
What is Sensations?
Doing something calming, like laying on the couch and watching tv.
What is Relaxing actions?
Cuddling with your pet
What is Touch skill?
Deep rhythmic breathing (4 seconds in and 6 seconds out)
What is Paced Breathing?
Distress tolerance skills are divided into these skills and reality acceptance skills.
What are crisis survival skills?
Replacing negative thinking with something else like with song lyrics or counting numbers.
What is Thoughts Skill?
Positive self-talk; cheerleading yourself
What is self-Encouragement Skill?
Looking at photos of your last fun family vacation
What is Sight Skill?
TIPP skills help with a certain intensity level of emotions.
What is extreme?
It is called this when you decide the situation you are in "is what it is."
What is accepting reality?