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Wise Mind "ACCEPTS" skills
Self-Soothe Skills
IMPROVE the Moment Skills
Radical Acceptance
TIPP skills
100
What is the "A" skill in Wise Mind ACCEPTS skill?
Activities
100
The Self-Soothe skills are based on using your five...?
Senses
100
What does the V stand for in IMPROVE the Moment skills?
Vacation: give yourself a brief vacation.
100
Why bother accepting reality?
Many possible correct answers here! Rejecting reality doesn't change reality, Changing reality requires first accepting reality, Rejecting reality turns pain into suffering, Refusing to accept reality can keep you stuck in unhappiness, anger, shame, sadness, bitterness or other painful emotions
100
What is the "T" skill for TIPP skills?
Temperature.
200
What is the "E" skill in ACCEPTS?
With different Emotions
200
Name 1 of the 5 skills in the "Self-Soothe" category and give an example of how you could use it
Vision, Hearing, Smell, Taste, Touch + Example
200
What is the "R" skill in IMPROVE the Moment?
Relaxation.
200
Name one Radical Acceptance skill.
Turning the mind, Half-smile and willing hands, replace willfulness with willingness, Mindfulness of current thoughts
200
What is the "I" skill for TIPP skills?
Intense exercise: run in place, do a bunch of sit-ups or push-ups, put on music and dance for 10-15 minutes.
300
What are the "C" skills in Wise Mind ACCEPTS skills.
Contributing and Comparisons
300
What is an example of a skill in the "vision" category of Self-Soothe Skills?
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.
300
Name and explain the M skill for IMPROVE the moment
Meaning: find or create some purpose, meaning, or value in the pain. Make lemonade out of lemons.
300
Demonstrate half-smile and willing hands.
Show us!
300
Explain how to use "Temperature" TIPP skill.
Use cold water to calm down fast: Place cold pack on eyes and cheeks or put your face in a bowl of cold water while holding your breath for 30 seconds.
400
Give an example of distracting "with other Thoughts" in Wise Mind ACCEPTS.
counting, repeating words to a song in your mind, working puzzles, watching tv or reading
400
What is an example of a "touch" skill, as part of the Self-Soothe skills?
Take a long hot bath or shower, pet your dog or cat, put on lotion, put a cold compress on your forehead, hug someone, wrap up in a cozy blanket, put on comfy clothes.
400
What is an example of a skill you can use from the "O" skills from IMPROVE the Moment?
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!)
400
True or False: Accepting reality means approving or agreeing with reality.
False
400
Name and explain one of the "P" skills for TIPP skills.
P is for Paced Breathing (pace your breathing by slowing it down) or Paired Muscle Relaxation (to calm down by pairing muscle relaxation with breathing out)
500
Give an example of how to use the skills "with other Sensations" in Wise Mind ACCEPTS.
squeeze a rubber ball very hard, listen to very loud music, hold ice in your hand or mouth, go out in the rain or snow, take a hot or cold shower
500
The following are examples of which self-soothe skill: walk in a wooded area and mindfully breathe in the fresh smells of nature, burn incense or light a candle, use your favorite shampoo...
Smell
500
What is an example of a skill you could use from the "E" skill of IMPROVE the Moment?
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)
500
Describe the difference between WILLFULNESS and WILLINGNESS
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.
500
What is the best time of day to use the TIPP skills?
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.