Mindfulness
Distress Tolerance
Emotion Regulation
Urges & Cravings
Potpourri
100
Noticing thoughts, emotions, and sensations without judging or changing them is an example of the _____ mindfulness skill.
Observe
100
The two categories of distress tolerance are:
Crisis survival, acceptance
100
True or false: ER skills aim to block emotions that suck entirely.
False; ER skills aim to help identify, acknowledge, and process emotion so we can decide how to proceed beyond simply reacting.
100
True or false: A craving can be physical and/or psychological, and is the desired effect of a substance/action. An urge is the immediate resolve to act towards achieving the desired effect.
True
100
Self soothe makes use of the following five things.
The senses: hearing, vision, touch, taste, smell.
200
Observe, describe, and participate are called the ____ skills.
What
200
True or false: The primary way to assess if a DT skill has worked is that time passes and the situation has not been made worse/intensified.
True. Emotional intensity can also sometimes come down, and emotions sometimes fade/change.
200
Addressing these 5 things re: the body can help us reduce vulnerability to emotion mind.
Treating physical illnesses, balance eating, awareness of mood-altering substances, balance sleep, and get some exercise (PLEASE)
200
This skill can be especially helpful when associated with anger to help us remember to pause.
STOP (or Go to MAT)
200
Ron Burgundy appears to be in __________ mind.
Emotion
300
Non-judgmentally, one-mindfully, and effectively are the ____ skills.
How
300
This acronym includes skills to help us hit a "quick reset" on the nervous system when we are feeling very intensely.
TIPP (temperature, intense exercise, paced breathing, progressive muscle relaxation)
300
Today I called an old friend who always makes me laugh and scheduled a lunch for tomorrow. I'm using the _____ skill from the ABCs.
Accumulating positive experiences
300
I have the urge to engage in activity that generally leads to some unideal long-term consequences. This bonus skill may help me get back in touch with what those might be.
Pros & Cons
300
Come up with a dialectical version of the statement: "All my problems are my own fault, why bother."
I am not responsible for all the painful things in my life, and it is still up to me to solve them.
400
Mindfulness can be a helpful way for us to check in with how we are doing, and also to get in touch with this state of mind.
Wise mind
400
Short-term distracting can be helpful when we can't immediately or directly resolve issues (or at all), when we're too exhausted/overwhelmed, and:
When the intense emotions bring urges that wise mind wouldn't recommend acting on
400
A party is coming up and my terrible ex will be there with their new partner. I anticipate feeling sad, angry, and a generally near-crisis mode; but also miss seeing this group of friends. I can use _____ to help me prepare.
Coping ahead (ABCs)
400
As an exposure exercise, engaging in ____ _____ can help us move through the physical sensations of urges and notice how they change.
Urge surfing
400
Let's say you are trying to cut down on your use. Your friend, with whom you've discussed this at length, begs you to join them in using. Come up with an assertive way to say no and reiterate your stance.
"No thanks. I know you want my company in this, and I've already told you I'm trying to cut down. I need you to stop asking me to use with you."
500
To embrace the non-judgmental stance, we can try to be _______ about our experiences.
Curious
500
When we stop struggling with our experience, we can turn suffering that we cannot cope with into pain we can cope with. This skill can help us be with that experience.
Radical Acceptance
500
Checking the facts can help us determine if an emotion fits the current situation, and it also assesses the _____ and _____ of the emotion.
Intensity; duration
500
I've decided to go to a party and that tonight is a non-use night for me. The second I arrive, a stranger invites me to use with them. I don't want to tell them my business, and I also don't want to lie. I can respond by:
Suggesting an alternative
Changing the subject
Being assertive (no thanks)
500
You're at your rad cousin's bday party because you and grew up choreographing sweet dances to pop songs together and they're great. Unfortunately, Uncle Bob is their dad. At dinner, he reveals he voted for the PCs and makes a comment about people not "working hard enough." You feel your cheeks going red, your fists clenching, and a rock in your belly. Your mind is full of thoughts about how selfish and ignorant he is. You notice the urge to flip the table into his "apparently smug" face. Your cousin, who is conflict avoidant and trying to have a decent bday, makes eye contact with you and appears concerned. In the past, you've observed that Uncle Bob does not respond well to table-flipping, and he actually becomes more rigid and intolerable while everyone else seems to view you as a loose cannon, which leads to you feeling misunderstood and hurt. Luckily, you made a cope-ahead plan for this precise scenario, with these specific skills and strategies on it.
STOP (stop, take a step back, observe the situation, proceed mindfully)
TIP (temperature, intense exercise, paced breathing, progressive muscle relaxation)
ACCEPTS (activities, contributing, comparisons, emotions, pushing away, thoughts, sensations)
IMPROVE the Moment (imagery, meaning, prayer, relaxation, one thing, vacation, encouragement)
Self-soothe
Radical acceptance
Checking the facts
Opposite action
Go to MAT
Pros & Cons
Urge surfing
Bonus skill: DEAR MAN (describe, express, assert, reinforce; stay mindful, appear confident, negotiate).