Willingness
This skill means being ready to fully participate in life and take needed actions, even if you feel resistance.
What is willingness?
Instead of avoiding feelings, this skill encourages you to experience them and let them pass naturally.
What is ride the wave?
This skill helps you decide between tolerating distress or giving in to an unhealthy urge.
What is pros and cons?
Using a hot bath or stretching exercises to reduce tension are examples of what part of the IMPROVE skills?
What are relaxing actions?
This 2003 animated film features a clownfish searching for his missing son.
What is Finding Nemo?
This is the opposite of willingness, where a person refuses to tolerate the moment or give up.
What is willfulness?
This moment happens just before you act, when you notice physical sensations that signal an urge or emotional reaction.
What is the “about to” moment?
The first step in using pros and cons is to clearly describe this before making a choice.
What is the unhealthy urge?
This part of IMPROVE the Moment encourages you to focus on a single task and give it your full attention.
What is one thing in the moment?
A wizard school, magic spells, and an owl named Hedwig are central to this movie series.
What is Harry Potter?
Step one in practicing willingness is to notice and label this behavior.
What is willfulness?
By noticing the “about to” moment, you can pause and ask these types of questions to make a better choice.
What are reflective questions about your actions and goals?
After describing the urge, you list these to understand the outcomes of acting on it or resisting it.
What are pros and cons?
Holding your face in cold water or using a cold pack is a way to change your body chemistry in this skill.
What is tip the temperature (T in TIPP)?
A young lion prince must reclaim his throne in this Disney classic.
What is The Lion King?
After observing willfulness, you must accept it fully without fighting it. This type of acceptance is called what?
What is radical acceptance?
Tightening in the chest, heat in the face, or a sinking feeling in the stomach are examples of what type of cues to watch for?
What are physical sensations?
Pros and cons can be used to evaluate tolerating distress versus this type of response.
What is avoiding distress or giving in to urges?
Breathing slowly in and out for several seconds longer than usual helps regulate distress through this part of TIPP.
What is paced breathing?
What's the name of Forrest Gump's love interest?
What is Jenny?
The final step in willingness involves turning your mind toward this, choosing to act in line with what will help you.
What is acceptance?
This skill teaches that identifying and pausing in the “about to” moment gives you a chance to do what before acting?
What is reflect and choose an effective action?
This skill can help you make a more effective decision by weighing the benefits and costs of two courses of what?
What is action or behavior?
Imagining a happy place or seeing distress drain away is part of this strategy to improve difficult moments.
What is imagery?
In this 2001 fantasy film, a young hobbit is tasked with destroying a powerful ring to save Middle-earth.
What is The Lord of the Rings: The Fellowship of the Ring?