Distress Tolerance
Name a distress tolerance skill that was discussed yesterday.
Thoughts: Distress Tolerant (Thinking about the event and what can be done in the moment), Distractions
Activities: Breathe, Sing, Read, Push-ups, Wall Sits, Walking
Guided Imagery: Something that is pleasant (Happy Gilmore), Picturing a safe space
Sensations: Sights, Sounds, Smells, Tactical (weighted blanket/cold water)
True or False: Grounding skills can help alleviate flashbacks of trauma.
True: Grounding techniques help bring you back to the current moment and refocus the brain
Feelings, people, or situations that cause the brain to want to use substances. If you're not aware of them, they can cause you to relapse.
Triggers
Guilt is feeling bad about what you've done. ______ is feeling bad about who you are.
Shame
Which house was Harry Potter almost sorted into?
Slytherin
True or False: Distress tolerance skills are meant to be long term coping skills rather than just used in the moment.
False: Distress tolerance skills are meant to be used in the moment and are something fast that you can do when you are feeling uncomfortable, coping skills are a long-term life skill
Is the 5-4-3-2-1 method a distress tolerance skill or a grounding skill?
Both: This is used as a grounding technique used to divert focus from trauma, anxiety, and PTSD. It can also be used with distress tolerance as it is a quick skill that can be utilized in the moment when someone is uncomfortable.
This state of mind can be fatal for recovery and is characterized by being too comfortable or not feeling motivated to continue doing the work.
Complacency
When you detach, segregate and disconnect from others.
Isolation
Which US state is known for their peaches?
Georgia
What is the term used for accepting things as they are? Often uses the quote, "it is what it is".
Radical Acceptance
Why is mindfulness important/used in addiction treatment?
Allows you to be in the moment, Alleviates stress and anxiety, promotes acknowledging and letting go of bombarding thoughts,
Refusing to admit the truth about addiction and its consequences to ourselves.
Denial
How long does it take to break a habit?
A month or 30 days
Which Boxer Was Known As “The Greatest” And “The People’s Champion”?
Muhammad Ali
True or False: When in distress, you are able to think both logically and emotionally.
False: Either you are in your logical side of your mind and unable to reach your emotional mind or you are in your emotional mind and unable to reach your logical mind.
Name the mental health problem that grounding techniques were designed for.
Trauma
Identifying and writing down triggers, coping skills, people, and activities that can help prevent a relapse.
Relapse Prevention Plan
Give one example of a protective factor
Good support system, Good coping skills, Good overall physical health, Stabile housing, Social connections, ability to reach out for support, etc.
What is the most populous city in the US?
New York
This is the idea of learning to accept and ride out certain urges or cravings.
Urge Surfing
How does EMDR therapy incorporate grounding skills?
Grounding helps the person decrease the intensity of emotions, feelings, and thoughts they are experiencing at the moment. It relies on the person’s five senses to distract them from the negative thoughts and feelings.
Convincing yourself that it's okay or that you have to use substances/engage in addictive behaviors.
Relapse Justification
This involves an individual attributing their own unacceptable thoughts, feelings, and motives to another person.
Projection
How many phases does the moon have?
8