Show:
Wise Mind "ACCEPTS" skills
Self-Soothe Skills using 6 senses, AND Radical Acceptance
IMPROVE the Moment Skills
Pros and Cons
TIPP skills
100
Activities
What is the "A" skill in Wise Mind ACCEPTS skill?
100
Hearing
Name 1 of the 6 skills in the "Self-Soothe" category and give an example of how you could use it
100
Vacation: give yourself a brief vacation.
What does the V stand for in IMPROVE the Moment skills?
100
False! Create your list ahead of time when you are more likely to be in Wise Mind or Reasonable Mind, instead of Emotional Mind.
True or false: it is best to create your pros and cons list in the moment of crisis when your feelings are strongest and freshest.
100
Temperature.
What is the "T" skill for TIPP skills?
200
Contributing, or Comparisons
Name one of the 2 "C" skills in ACCEPTS skills.
200
Touch
Name 1 of the 6 skills in the "Self-Soothe" category and give an example of how you could use it
200
Relaxation
What is the "R" skill in IMPROVE the Moment?
200
False! It can make the situation feel better temporarily, but often intensifies the crisis and makes it worse in the long run.
True or False: acting on an urge in a moment of crisis usually makes the situation better in the long run.
200
Intense exercise: run in place, do a bunch of sit-ups or push-ups, put on music and dance for 10-15 minutes.
What is the "I" skill for TIPP skills?
300
Emotions
What is the "E" skill in ACCEPTS?
300
Go to your favorite place and take in all the sights; people watch; look at a photo album; zone out to a picture or poster; notice all the colors in a sunset.
What is an example of a skill in the "vision" category of Self-Soothe Skills?
300
Meaning: find or create some purpose, meaning, or value in the pain. Make lemonade out of lemons.
Name and explain the M skill for IMPROVE the moment
300
False! It involves making FOUR lists.
True or False: creating a Pros and Cons list about acting on a crisis urge involves making 2 lists: one of pros and one of cons of acting on the urge.
300
True! Too much intense exercise can backfire.
True or false: it is best to use the I skill in moderation, and avoid doing too much of it at once.
400
Pushing Away
What is the "P" skill in ACCEPTS?
400
Stretch; go for a run; dance; do yoga.
What is an example of a "movement" skill, as part of the Self-Soothe skills?
400
Focus your entire attention on what you are doing right now;' keep your mind in the present moment; be aware of body movement or sensations while you're walking, sitting, eating. (The skill is One thing in the moment!)
What is an example of a skill you can use from the "O" skills from IMPROVE the Moment?
400
4 lists total: list of PROS of ACTING on the crisis urge, a list of CONS of ACTING on the crisis urge, a list of PROS of RESISTING the crisis urge, and another list of CONS of RESISTING the crisis urge.
Name/explain the different lists you make when you use the crisis survival skill of Pros and Cons.
400
P is for Paced Breathing or Progressive Muscle Relaxation
Name and explain one of the "P" skills for TIPP skills.
500
Thoughts
What is the "T" skill in ACCEPTS skill?
500
Many possible answers! -rejecting reality does not change reality (think: head in the sand) -Refusing to accept reality can keep you stuck in unhappiness, shame, anger, sadness, bitterness, or other painful emotions -Changing reality requires first accepting reality -Rejecting reality turns pain into suffering
Please explain: why bother accepting reality?
500
Cheerlead yourself! Repeat over and over: "I can stand it;" "I can do it," "It won't last forever," "I will make the best of this," "I'm doing the best I can." (The skills is Encouragement)
What is an example of a skill you could use from the "E" skill of IMPROVE the Moment?
500
There are a ton of correct ways to describe this difference! The group will have to decide if your explanation makes sense in this context.
Describe the difference between WILLFULNESS and WILLINGNESS
500
This is a sneaky trick question! The best time of day is whenever you are in a crisis and need to get through it without acting on an urge that could make things worse.
What is the best time of day to use the TIPP skills?