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DBT- Distress Tolerance
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What is distress tolerance?
Distress tolerance is all about learning to tolerate uncomfortable emotions for a longer period of time, to prevent you from making the situation worse.
What strategy can you use when things are out of your control?
Radical acceptance
What does the P in STOP stand for?
Proceed mindfully
What does the O in STOP stand for?
Observe
What does the T in STOP stand for?
Take a step back
What does the S in STOP stand for?
Stop
What does the E in IMPROVE stand for?
Encouragement
What does the V in IMPROVE stand for?
Vacation
What does the M in IMPROVE stand for?
Meaning
What is the technique called that can help you self-soothe with the five senses?
5-4-3-2-1
In IMPROVE the moment, what does R stand for?
Relax
Prayer, meaning, vacation, and encouragement are all part of which skill?
IMPROVE the moment
What does TIPP stand for?
Tip the temperature, intense exercise, paced breathing, progressive muscle relaxation
Which flower was discussed during the Distress Tolerance example video?
Dandelions
T or F: Radical Acceptance is about challenging the things you can't change
F- accepting the things you can't change
The T in TIPP stands for what?
Tip the temperature
Name one of the P's in TIPP
Paced Breathing OR Progressive Muscle Relaxation
When should the TIPP skill be used?
When you're at the height of a crisis (top of wave)
Picturing yourself relaxing at the beach is which IMPROVE the Moment skill?
Imagery
Name 1 of the distress tolerance skills
ACCEPTS, STOP, IMPROVE, TIPP
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