Self-soothing & distraction
Self-soothing often uses these five.
What are the senses?
In DBT, mindfulness means paying attention to the present moment on purpose and ________.
What is nonjudgementally?
A behavior chain analysis helps us understand what happened before, during, and after a ________.
What is a target behavior?
IMPROVE the Moment is a crisis survival skill used to make a difficult situation feel more ________.
What is bearable?
ACCEPTS is a set of crisis survival skills used to temporarily _____ emotional intensity.
What is reduce or lower?
Distraction helps by temporarily shifting this.
What is attention or focus?
This DBT concept involves balancing emotion mind and rational mind.
What is wise mind?
What is the name of the event that starts the chain, even if it seems small?
What is a prompting event?
The 'I' in IMPROVE stands for ________.
What is imagery?
The A in ACCEPTS stands for this.
What is Activities?
Name one way to self-soothe using sound.
What is music, nature sounds, or calming audio?
Name one of the 'What' skills of mindfulness
What is Observe, Describe, or Participate?
Thoughts, feelings, body sensations, and urges are all examples of what part of the chain?
What are links in the chain.
The 'M' in IMPROVE, stand for this, which encourages finding purpose or value in pain
What is meaning?
This ACCEPTS skills involved helping someone else or doing something kind to shift attention away from distress.
What is Contributing?
True or False: Distraction means avoiding problems forever.
What is false?
Name one of the 'How' skills of mindfulness.
What is Nonjudgmentally, One-Mindfully, or Effectively?
True or False: Behavior chain analysis is used to blame yourself for what happened
False. It is used to understand patterns and identify intervention points.
Name one skill included in IMPROVE
What are Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, or Encouragement?
This ACCEPTS skill involves comparing your current situation to a time when things were worse or when you coped successfully?
What are comparisons.
These skills are helpful when you need a break, not a solution.
What are distress tolerance skills?
This mindfulness skill involves noticing thoughts without trying to change or suppress them.
What is Observing thoughts (Mindfulness of current thoughts)?
What is one goal of doing a behavior chain analysis?
To identify skillful alternatives, prevent future crises, or understand maintaining factors.
This IMPROVE skill focuses on talking to yourself the way you would to a close friend during a crisis
What is encouragement?
Name any two ACCEPTS skills
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations