Distress Tolerance
What does it mean to self-soothe?
Use your five senses to relax.
Name 2 ways to Accumulate Positive Experiences.
Why is treating physical illness important for your mood?
Challenge this thought: “I am stupid”
I am trying my best.
I have things that I am good at.
I don't always feel this way.
I am judging myself using emotional reasoning/labeling.
what is a common coping skill used by people at PHP?
music
Name two ways to use the ACCEPTS skill
Exercising, calling a friend, watch a funny movie, write down your thoughts and rip them up, sing, stress ball, etc.
Name 2 ways to build mastery.
Work on something you are already good at.
Learn a new still.
Do daily chores/tasks.
What happens when we eat too much or too little?
We can become irritable, sluggish, have difficulty concentrating, etc.
Challenge this thought: “I am never going to get better”
I am working on getting better.
I can't predict the future.
I can seek help from others.
Change takes time.
what are reasons someone might use unhealthy coping skills?
multiple correct answers: they might be learned from family/friends, they feel good in the moment, not knowing other ways to cope etc
Name two ways to use the IMPROVE the Moment skill.
Imagery, find meaning, meditate, cuddle with a pet, focus on one thing at a time, do a new project, make a list of your positive qualities, etc.
Give an example of a way to Cope Ahead for a difficult situation.
Think of what concerns you have and consider what positive coping skills could be helpful, ask someone for advice, etc.
Name 2 ways to get exercise even on a busy day.
take the stairs, walk while you are on the phone, take a quick walk outside, take time to stretch, etc.
“I feel depressed, so I can’t do my homework" is an example of which distortion?
Emotional Reasoning
what are examples of grounding skills?
deep breathing, 5-4-3-2-1, counting, using fidgets, etc
What does the acronym ACCEPTS stand for?
Activities, Contributing, Comparisons, Emotions, Push away, Thoughts, Sensations
What does it mean to Build Mastery?
doing something that makes you feel confident, capable, and in control.
List 3 things that can help improve sleep.
Making environment comfortable, getting on a schedule, reducing naps, getting exercise (not too close to bedtime!), avoiding caffeine, don't use bed for school, etc.
Where do core beliefs come from?
early experiences, social media, school, friends, family, etc.
this coping skill requires using your imagination create a calming space.
visualization, imagine a perfect place.
What does the acronym IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement
What does each letter of ABC in ABC PLEASE stand for?
Accumulating Positive Experiences, Building Mastery, Coping Ahead
What does each letter in PLEASE stand for?
Why might it not be helpful to challenge the core belief "I am stupid" with "I am not stupid?"
If you don't believe this, you probably won't be able to notice evidence for it.
what is one important skill you have learned at PHP? why is it valuable to you?
answers will vary.