Crisis 101
What’s the main goal of distress tolerance skills?
To get through a crisis without making things worse!
What is the main reason to use the ACCEPTS skill?
To distract from painful emotions in the short term.
When would we want to use TIPP?
Our distress is so high that we are experiencing physical sensations (increase heart rate, sweating, shortness of breath, etc).
Name 3 words in the acronym: IMPROVE.
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement.
What does "Radical Acceptance" mean?
Accepting reality completely (both reasonable and emotional mind) — as it is, even when you don’t like it.
What’s one sign you might need to use a distress tolerance skill?
Feeling super emotional (7 or above out of 10 and wanting to act impulsively.
Which ACCEPTS skill could you use if you’re home alone and feeling down?
Activities — do something fun or productive to shift your focus.
What’s one fast way to change your body temperature in TIPP?
Put your face into a bowl of cold water and hold your breath to initial the human dive reflex.
What are the six senses you can use to Self-Soothe?
Sight, Sound, Smell, Taste, Touch, Movement
What does "suffering" have to do with Radical Acceptance?
Denying reality turns pain into suffering. Radical acceptance can reduce suffering.
What DBT skill do I need to use before I can use distress tolerance?
Mindfulness! We cannot fix a problem if we do not know we are in distress.
Why does 'Contributing' help when you’re upset?
Helping others shifts focus away from your own distress and boosts mood.
What’s the purpose of the PRO/CON skill?
To think through the benefits and costs of acting on urges vs. tolerating distress.
How can 'One thing in the moment' help when your thoughts are racing?
It grounds you by focusing fully on just one task or sensation.
What’s one sign you’re not accepting reality?
EX: Saying “this shouldn’t be happening,” replaying events, or trying to control the uncontrollable.
When is it NOT the best time to use distress tolerance skills?
To avoid painful emotions or if your emotions are tolerable (below 7/10).
What’s an example of using 'Emotions' in ACCEPTS?
EX: Watching a funny video or listening to upbeat music to change your mood. Anything that is a competing emotion to the one you are trying to change!
You want to yell at your parent/teen — what’s one PRO/CON 'pro' of not yelling?
EX: You’ll avoid making the situation worse and feel proud later.
What’s one simple 'Vacation' example you can do at home?
Take a short break, read, or listen to calming music.
How could I behaviorally radically accept my crush not liking me back?
EX: Stop texting them, do not compare new partners to them, don't stalk them on social media...Etc.
Name two distress tolerance skills you can use anywhere, anytime.
Examples: Deep breathing, self-soothe, ACCEPTS, TIPP, or distraction.
You can’t stop thinking about a bad day at school. Which ACCEPTS skill might help and how?
Pushing Away — set the thought aside and come back later when calmer.
What is the scientific reason behind TIPP helping your body?
Getting our sympathetic nervous system to return to parasympathetic nervous system and out of "fight or flight"
Name 3 things I could put in my "self soothe" box?
EX: lotion, fidget toy, picture of calming place, chocolate..
How could you combine Radical Acceptance with another distress tolerance skill?
EX: Accept the situation fully, then use Self-Soothe, IMPROVE, or ACCEPTS to get through the moment without acting impulsively.