Intro
What is Distress Tolerance?
Accepting reality just as it is by:
-Using skills that will assist in not making the problem worse.
-Help with surviving a crisis.
What does TIP stand for?
Tipping the temperature of your face with very cold water.
Intense exercise of approximately 20 minutes.
Paced breathing as well as paired muscle relaxation.
What does STOP stand for?
Stop
Take a Step Back from the situation.
Observe.
Proceed Mindfully.
What does I.M.P.R.O.V.E stand for?
Imagery
Meaning
Prayer
Relaxation
One thing in the moment
Vacation
Encouragement
One thing in the moment
-Repetitive simple activity (example +100pts)
-Memorize a poem (+100pts if you can recite one)
What is crisis?
-High Stress
-Possibility of very bad outcomes
-Short Term
-Strong urge for immediate resolution
To calm down fast: Holding your breath, put your face in cold water.
STOP
Don't react. Don't move
Imagery
-Imagine a peaceful place far from your worries.
-Visualize a stressful situation going well.
Vacation
-Take a short break from your worries (+100pts example)
Why are DT skills helpful?
-Pain is part of life, can't always be avoided and it can be unpredictable.
-Short term relief for painful situations.
-When having emotional pain it's hard to be rational and think of a good solution.
-When in pain you may act impulsively and hurt yourself or others.
Intense Exercise
To calm down your body when it is revved up by emotion.
Take
Take a Step Back from the situation. Take a deep breath. Don't act in an impulsive way.
Meaning
-Find the positive aspects of your challenge.
-List ways how you can grow from this experience.
Encouragement
When can we use DT Skills?
-Intense physical and/or emotional pain
-Emotional pain is too strong and it feels overwhelming
-Strong urgers to engage in dangerous behavior.
-Need to productive but are emotionally overwhelmed.
Paced Breathing
Paired Muscle Relaxation
-Pace your breathing by slowing it down
-While breathing into your belly deeply tense your body muscles
-notice the tension in your body
-let go of the tension
-Notice the difference in your body
Observe.
What are your feelings?
What are your thoughts?
What are others saying or doing?
Prayer
-Prayer (ex. Serenity Prayer +100pts)
-Mantra
-Meditation
-Gratitude
Share your art of the week.
Share your art and tell the group how it was helpful to the application of the skills.
What are the 3 goals of Distress Tolerance?
1- Don't make the situation worse. Minimize the risk of impulsive actions.
2- Learn to tolerate distress. Accept reality.
3-Learn to accept painful emotions. Prevent and eliminate suffering.
Example for P (TIPP)
-breathe deeply into your belly
-slow inhale, hold, and slow release (4, 7, 8)
-Breathe out more slowly than you breathe
-Muscle Relaxation
Proceed Mindfully
Think about the situation. What are your feelings? Others feelings?
Think about your goals.
What CONSEQUENCES would your actions have?
Would they improve or worsen the situation?
Relaxation
-Breathing
-Muscle relaxation
-Yoga
-Stretching
Share you success!
Tell the group which skill has been helpful for you and give an example of the situation and how you were able to apply the skill.