Crisis Survival
The main goal of distress tolerance is this
To deal with a problem without making it worse
The "A" in ACCEPTS stands for this
Activities
Being in pain and not accepting reality leads to this
What is suffering
SUDS stands for this
Subjective Units of Distress
Emotion Mind + Rational Mind = This
TIP stands for this
temperature change, intense exercise, paced breathing/paired muscle relaxation
In order to use this skill you need to utilize your 5 senses
Self-soothe
This skill is used to accept what we cannot change
Radical acceptance
This skill actually changes your body's chemistry and is helpful when no other skills are working
TIP
Name 3 What skills
Observe Describe Participate
When feeling highly reactive we should use this skill
STOP
The skills used for distraction
WiseMind ACCEPTS
This skill requires making a decision when you come to a fork in the road to either accept reality as it is or reject it
Turning the mind
True or False: Distress Tolerance skills are meant to be used daily to solve all kinds of problems
False
Name 3 How skills
Non-judgmentally, one mindfully, effectively
HALT stands for this
Hungry, Angry, Lonely, Tired
What does IMPROVE stand for
Imagery, Meaning, Prayer, Relaxation, One thing at a time, Vacation, Encouragement
Two physical skills to signal accepting reality
Half-smile and willing hands
We use "Pros and Cons" in DBT to do this:
Compare the positives and negatives of using skills to tolerate distress vs engaging in target behavior
Seeing something but not evaluating it as good or bad just seeing the facts is an example of this
Non-judgmentally
signs someone is in a crisis (NAME 3)
1. unable to complete daily tasks
2. intrusive thoughts to harm self or others
3. Isolation from family/friends/work/school
4. increased agitation and risk taking
5. dramatic mood shift/ shift in eating sleeping patterns
6. loss of touch with reality
It is the middle of the night, you are in a crisis but there is nothing you can do about the situation now- what skills are the most useful
Crisis survival/distraction skills IE IMPROVE and ACCEPTS/TIP/STOP
Trying to control an experience, avoid it, or escape it is an example of this
Willfulness
These 2 things are not part of radical acceptance
Approval and agreement
This starts to happen when we are ALWAYS in rational mind
Life starts to get boring