Distress Tolerance Tools
Used to help you remember how you want to think and act when things are hard
My Mantra
The final section of the resilience model
Building Connections
Can be practiced by writing letters to those we care about, look up to, or love
Gratitude
Created to help you understand what happens to your brain under stress and how to manage the effects to get you back online as quickly as possible
The resilience model
Relevant, Measurable, Specific, Time-Oriented, Achievable
SMART Goal
In for you, out for me.
Compassionate Breathing
Controls the basic bodily functions like heartbeat, breathing, digestion, sleep, and being awake. (Brainstem and Cerebellum)
Hindbrain
The first 4 categories of the resilience model
Triggering events, emotional hijacking, distress tolerance tools, sensation and emotion
Helps quiet your body, your midbrain, and your hindbrain so you can engage your thinking and get your forebrain back online
Distress Tolerance Tools
The tendency to relate everything around you to yourself. (If something goes wrong, or someone is mad, it is your fault)
Personalizing
Helps gain a wider perspective rather than narrowing of attention that occurs when emotions are high
The Binocular Trick
The process of living life mindfully, with clarity and alignment with your goals and values.
Go with the flow
Being aware of what is happening right now
Mindfulness
Head, Chest, Neck and Shoulders, Hands, Stomach, Legs, Whole Body
My Sensations
Name all 10 rating categories that you start your check-in and check out with.
Anxiety, sadness, suicide thoughts, self-harm thoughts, anger or frustration, shame, fear, hope, peace, energy level
proceed, take a breath, stop, observe
The STOP Method
Emotional events, your own thoughts or your interpretations of these things, behaviors and statements of others
Triggering events
SMART goal, potential roadblocks, tools, my plans to deal with bored
Weekend Plans
Your survival brain takes over and decides what you feel, think, and do based on your fight, flight or freeze response.
Emotional Hijacking
You take the less painful approach in the moment and use behaviors like anger, blame, self victimizing, withdrawl, fault-finding
Deflecting
(E)motions, (R)eplace the thought, (D)isengage, (I)nvolve yourself in other things, (N)eeds, (V)iewpoint
DRIVEN
Learning how to use the tools that guide you in determining whom to trust
Building Connections
Content, Sad, Anxious, Angry, Joyful, Confident
The emotion wheel
You let your emotions build up until they suddenly surface over something small. You have a much bigger reaction than would be expected in the situation
Road Rage
Scott's last name
Cecil