36 Questions
Which of the following is NOT one of the seven improved skills in crisis survival represented by the acronym IMPROVE?
Empathy
What is the purpose of the skill 'meaning' in crisis survival?
To find a purpose or lesson in a crisis
Which of the following is NOT a technique for relaxation in crisis survival?
Watching TV
What is the mindfulness technique 'one thing at a time' in crisis survival?
Focusing on only one thing in the present moment
What is the purpose of the skill 'vacation' in crisis survival?
To take a brief break from work or stress to do something enjoyable
What is the purpose of the skill 'encouragement' in crisis survival?
To cheerlead oneself with positive affirmations
What is the purpose of the skill 'imagery' in crisis survival?
To use mental images to create a more relaxing scene
What is the purpose of the skill 'prayer' in crisis survival?
To turn things over to a higher being or one's own sense of wisdom
What is the purpose of repeating 'this too shall pass' in crisis survival?
To elicit a calmer and more accepting state in the moment
What is the recommended action to implement the improved skills in crisis survival?
Limit social media and news notifications
Which of the following is NOT a skill in crisis survival?
Empathy
What is the purpose of the skill 'relaxation' in crisis survival?
To use various techniques to reduce stress
Which of the following is NOT one of the seven improved skills in crisis survival represented by the acronym IMPROVE?
Empathy
What is the purpose of the skill 'meaning' in crisis survival?
To find a purpose or lesson in a crisis
Which of the following is NOT a technique for relaxation in crisis survival?
Watching TV
What is the mindfulness technique 'one thing at a time' in crisis survival?
Focusing on only one thing in the present moment
What is the purpose of the skill 'vacation' in crisis survival?
To take a brief break from work or stress to do something enjoyable
What is the purpose of the skill 'encouragement' in crisis survival?
To cheerlead oneself with positive affirmations
What is the purpose of the skill 'imagery' in crisis survival?
To use mental images to create a more relaxing scene
What is the purpose of the skill 'prayer' in crisis survival?
To turn things over to a higher being or one's own sense of wisdom
What is the purpose of repeating 'this too shall pass' in crisis survival?
To elicit a calmer and more accepting state in the moment
What is the recommended action to implement the improved skills in crisis survival?
Limit social media and news notifications
Which of the following is NOT a skill in crisis survival?
Empathy
What is the purpose of the skill 'relaxation' in crisis survival?
To use various techniques to reduce stress
What does the acronym IMPROVE stand for?
Seven improved skills for crisis survival
What is the 'imagery' skill in crisis survival?
Using mental images to create a more relaxing scene
What is the 'meaning' skill in crisis survival?
Finding a purpose or lesson in a crisis
What is the 'prayer' skill in crisis survival?
Turning things over to a higher being or one's own sense of wisdom
Which of the following is NOT a relaxation technique in crisis survival?
Eating chocolate bonbons
What is the 'one thing at a time' technique in crisis survival?
Focusing on only one thing in the present moment
What is the 'vacation' skill in crisis survival?
Taking a brief break from work or stress to do something enjoyable
What is the 'encouragement' skill in crisis survival?
Cheerleading oneself by repeating positive affirmations
What can repeating 'this too shall pass' elicit in a person during a crisis?
Acceptance
What is recommended to do after writing down a few things to practice the improved skills in crisis survival?
Limit social media and news notifications
How many improved skills in crisis survival are represented by the acronym 'IMPROVE'?
Seven
What is the purpose of the improved skills in crisis survival?
To lessen the severity of a crisis
Study Notes
Improved Skills for Crisis Survival
- The improved skills in crisis survival are a set of strategies that overlap with distract skills and involve doing something to lessen the severity of a crisis or creating a different reality for oneself.
- The seven improved skills are represented by the acronym "IMPROVE."
- Imagery is a skill that involves using mental images to create a more relaxing scene, imagine things going well, or imagine stress leaving the body.
- Meaning is a skill that involves finding a purpose or lesson in a crisis, even if it is accepting that there is meaning in the experience.
- Prayer is a skill that involves turning things over to a higher being or one's own sense of wisdom, asking for strength, and avoiding "why me" types of prayers.
- Relaxation involves using various techniques such as progressive muscle relaxation, deep breathing, taking a bath or shower, or drinking tea or coffee with a book in a comfortable chair.
- One thing at a time is a mindfulness technique that involves focusing on only one thing in the present moment, such as washing dishes, walking, or having a conversation.
- Vacation is a skill that involves taking a brief break from work or stress to do something enjoyable, such as reading a gossip magazine or eating chocolate bonbons for a limited time.
- Encouragement is a skill that involves cheerleading oneself by repeating positive affirmations, such as "I can stand this" or "this too shall pass."
- Encouragement can also involve asking oneself what they would say to a friend and applying it to oneself.
- Repeating "this too shall pass" can elicit a calmer and more accepting state in the moment.
- It is recommended to write down a few things to practice in the next few days to implement these skills in crisis survival.
- It is also recommended to limit social media and news notifications to reduce stress and improve mindfulness.
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