Distress Tolerance
When should you use distress tolerance skills?
When you are in a crisis situation
What do you use to do self soothe skills?
your 5 senses
How can you use Imagery?
imagine a relaxing scene, making up a calming fantasy world, etc.
Joe is feeling overwhelmed and decides to hold ice cubes in his hands to help him regulate. Which distress tolerance skill is Joe using?
What type of therapy is distress tolerance?
Dialectical Behavior Therapy
What are some ways you can use vision to self soothe?
look at the stars, window shopping, looking at nature, watch a sunrise/sunset, etc.
How can you use Relaxing to Improve the moment?
drink hot milk, yoga, breathe deeply, etc.
Abby is feeling sad and decides to watch funny movie to make her feel better. Which skill in the ACCEPTS acronym is Abby using.
Emotions
When shouldn't you use distress tolerance skills?
Everday problems, solving all your life problems, making your life worth living
What are ways you can use smell for self soothe?
Use a favorite soap, light a candle, lotion, make cookies, etc.
What is taking a brief Vacation?
for a short amount of time, allowing yourself to relax and unplug. Examples: turning off your phone, taking a break from work, etc.
Elaine is feeling stressed and decides to go on a long walk to temporarily distract herself from her stress. What skill in the IMPROVE acronym is Elaine using?
Vacation
Name at least 3 distress tolerance skills.
TIPP, STOP, ACCEPTS, IMPROVE, self soothe
How can you use taste for self soothe?
Eat favorite foods, treat yo'self, peppermint, etc.
How can meaning help to improve the moment?
It can help you find purpose in a painful situation
Billy is having trouble focusing because of all the thoughts racing through his mind. He wants to lash out but instead he starts writing his thoughts down. What mindfulness skill is Billy using?
Journaling
What does distress tolerance mean what it says "accept reality"?
Replace Suffering and Being “Stuck” with Ordinary Pain and the Possibility of Moving Forward
How can you use hearing for self soothe?
listen to a favorite song, listen to soothing music, make a playlist, etc.
What does the acronym IMPROVE stand for? Name at least 2 words in the acronym.
Imagery, Meaning, Relaxing, One thing in the moment, Vacation, Encouragement and rethinking the situation (any 2)
Lou is angry about something that happened at school. He gets home and wants to scream at everyone. He decides to run around the block before coming inside. What distress tolerance skill is Lou using? 100 point bonus for naming the acronym it came from.
Exercise (intensive exercise from TIPP)