Distract with ACCEPTS
Self-Soothe
Self-Soothe
Self Soothe incorporates the five senses and adds one more, for DBT practice. What is the DBT "sixth sense?"
Movement
We all use pros and cons to ___.
make decisions
What do the letters "TIPP" represent?
Temperature, Intense exercise, Paced breathing, and Paired/Progressive muscle relaxation
IMPROVE is an acronym. The letters represent these skills:
Imagery
Meaning
Prayer
Relaxation
One thing in the moment
Vacation
Encouragement
Three examples of skills that are Distress Tolerance Skills are:
TIPP, Self Soothe, Distract with ACCEPTS, IMPROVE the Moment, STOP, Pros and Cons
In Distract with ACCEPTS, "E" represents emotions. What is the goal in this part of the skill?
There are 4 categories of outcomes to consider with the Pros and Cons skill. What is the full combination of these outcomes?
pros to acting on the urges
cons to acting on the urges
pros to resisting the urges
cons to resisting the urges
When we’re upset, our bodies often feel hot. To counter this, ______. Changing your body temperature will help you cool down—both physically and emotionally. What are three examples of ways to cool your body's temperature?
splash your face with cold water, hold an ice cube, or let the car’s AC blow on your face.
IMPROVE the Moment can be used:
a) only at home
b) only at school
c) only at Hillside
d) anywhere I am
D!! IMPROVE the Moment can be used ANYWHERE you are!
Use this skill when you feel that your emotions seem to be in control. Don’t react. Don’t move a muscle. Just freeze especially those muscles around the mouth. Freezing for a moment helps prevent you from doing what your emotions want you to do!
STOP
Put your life in perspective. Is there a time when you’ve faced more difficult challenges than you’re facing today? Is there another person who has suffered more than you? Are you in your safe home, while in another part of the world someone else is searching for food and shelter after a natural disaster? The goal of this exercise is not to add more distress and emotional pain to your current situation. Instead, use this skill to add a different perspective to what you’re experiencing right now.
Comparisons
If you have an expected situation that will likely result in having behavior urges, you can plan ahead by ___.
writing out a Pros and Cons grid to identify the possible outcomes to have guidance for your decision making.
Increase your heart rate to decrease stress
I am imagining being at the beach, watching the waves and hearing the sound of the waves crashing, as a way to avoid escalation of my emotions. What part of IMPROVE the Moment am I using?
I- imagery
It is best to wait for a crisis to start before using a skill. Is this true or false?
False! Skills are most effective if they are used before a situation completely escalates.
ACCEPTS is a acronyn. What are the skills represented by each letter?
Activities Contributing Comparisons Emotions Pushing Away Thoughts Sensations
con
Steady breathing reduces your body’s fight or flight response. What does the first "P" in TIPP stand for?
Paced Breathing
A one-track mind helps emotions feel less overwhelming. What skill is being used when you find one thing to do and focus your entire self to that task?
O- one thing in the moment
Distress Tolerance skills are important because:
1. Pain is part of life and cannot be avoided
2. If you can't deal with your pain, you may act impulsively.
3. When you act impulsively, you may:
hurt yourself
hurt someone else
or not get what you want
If I am in a crisis situation during horticulture therapy in the garden and want to use self soothe, what can I do to use all 6 senses?
vision-look at the flowers
hear-listen to the sounds around me
smell-smell the flowers in the garden
taste-ask for permission and taste an herb or vegetable
touch-ask for permission and touch a leaf or other flower in the garden
movement-ask for permission and walk around the perimeter of the garden
Your parent/guardian noticed that you have been coming home on time and resisting the urge to stay out late with friends. Because of this, you were able to choose a restaurant for family dinner. Earning their trust is a ___ of ___ urges.
Pro
Resisting
Try this technique by focusing on a group of muscles, such as the muscles in your arms. Tighten the muscles as much as you can for five seconds. Then let go of the tension. Let the muscles relax, and you’ll begin to relax, as well. What does the second "P" in TIPP stand for?
Paired/Progressive Muscle Relaxation
You can pray to God, or a higher power. Or, you can seek internal strength to make it through the situation.
What is the premise of Radical Acceptance?
Radical Acceptance is choosing whether or not we are going to accept the reality of our situation. You can choose to stay miserable about the situation, or you can choose to accept it and move forward.