Distractions
What is the distraction skill acronym?
ACCEPTS
What does "distress tolerance" mean?
The ability to tolerate and manage real or perceived emotional distress
Getting through painful situations without making them worse
Describe the self-soothe skill
Using the 5 senses to ground and comfort yourself
True or False:
You only have to accept a difficult situation once
False.
You might have to radically accept a situation over and over, moment by moment
What is 'Contributing'?
Refocusing attention from yourself to what you can do for others
True or False:
It can be helpful to use distress tolerance skills, even when you are not in distress
True
Distress tolerance skills can be used at any time to cope
What is IMPROVE the Moment?
Distress tolerance skill that can possibly make a bad situation better. Imagery, meaning, relaxation, one thing at a time, vacation, encouragement
Define radical acceptance
Identifying what you have control over, what you don't have control over, and skillfully letting go of things you cannot control.
What is the difference between Push Away and Avoidance?
With the Push Away skill, you only push away the thought/distress temporarily. You must bring it back when you're better ready to manage it!
What are the two types of distress tolerance skills?
'Crisis survival' and 'Reality acceptance'
What does the "M" stand for with the IMPROVE skill?
Meaning
What is not a part of radical acceptance?
Radical acceptance is NOT
Approval, agreement, passivity, or giving up
Describe how to use 'Comparison'
Trying to compare your current situation or the current crisis to a situation that's worse than the one you're in now.
Ex: You could compare yourself to people who have less than you have or you could think about times in your life when things have been a lot harder or you didn't have the same resources you have now. You're trying to get yourself to sort of say in your mind, 'Could be worse'.
Name two distress tolerance skills
**DOUBLE POINTS**
**DOUBLE POINTS**
TIPP
STOPP
ACCEPTS
IMPROVE
Radical Acceptance
etc.
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One Thing at a Time, Vacation, Encouragement
With a DBT lens, what are the five ways to approach a problem?
Solve the problem, change how you feel about the problem, radically accept the problem, stay miserable, make it worse
What does the T stand for in ACCEPTS?
Thoughts - work on a puzzle, watch an educational video, etc.
What are skills you can use to help increase wilingness?
Half smile and willing hands
**DOUBLE POINTS**
Give an example of Self-Soothe for each of the 5 senses
**DOUBLE POINTS**
VISION: Walk in a pretty part of town. Look at the nature around you. HEARING: Listen to beautiful or soothing music, or sounds of the ocean. SMELL: Smell breakfast being cooked. Light a candle. TASTE: Have a special treat, and eat it slowly, savoring each bite. TOUCH: Take a bubble bath. Pet your dog
Define 'Turning the Mind'
Making a conscious decision to accept over and over