Distress Tolerance Skills - VIDEO 16 - QUIZ
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Questions and Answers

Which of the following is NOT one of the seven improved skills in crisis survival represented by the acronym IMPROVE?

  • Relaxation
  • Encouragement
  • Empathy (correct)
  • Imagery

    • What is the purpose of the skill 'meaning' in crisis survival?

  • To cheerlead oneself with positive affirmations
  • To find a purpose or lesson in a crisis (correct)
  • To focus on only one thing in the present moment
  • To create a different reality for oneself

    • Which of the following is NOT a technique for relaxation in crisis survival?

  • Watching TV (correct)
  • Taking a bath or shower
  • Deep breathing
  • Progressive muscle relaxation

    • What is the mindfulness technique 'one thing at a time' in crisis survival?

    <p>Focusing on only one thing in the present moment</p> Signup and view all the answers

    What is the purpose of the skill 'vacation' in crisis survival?

    <p>To take a brief break from work or stress to do something enjoyable</p> Signup and view all the answers

    What is the purpose of the skill 'encouragement' in crisis survival?

    <p>To cheerlead oneself with positive affirmations</p> Signup and view all the answers

    What is the purpose of the skill 'imagery' in crisis survival?

    <p>To use mental images to create a more relaxing scene</p> Signup and view all the answers

    What is the purpose of the skill 'prayer' in crisis survival?

    <p>To turn things over to a higher being or one's own sense of wisdom</p> Signup and view all the answers

    What is the purpose of repeating 'this too shall pass' in crisis survival?

    <p>To elicit a calmer and more accepting state in the moment</p> Signup and view all the answers

    What is the recommended action to implement the improved skills in crisis survival?

    <p>Limit social media and news notifications</p> Signup and view all the answers

    Which of the following is NOT a skill in crisis survival?

    <p>Empathy</p> Signup and view all the answers

    What is the purpose of the skill 'relaxation' in crisis survival?

    <p>To use various techniques to reduce stress</p> Signup and view all the answers

    Which of the following is NOT one of the seven improved skills in crisis survival represented by the acronym IMPROVE?

    <p>Empathy</p> Signup and view all the answers

    What is the purpose of the skill 'meaning' in crisis survival?

    <p>To find a purpose or lesson in a crisis</p> Signup and view all the answers

    Which of the following is NOT a technique for relaxation in crisis survival?

    <p>Watching TV</p> Signup and view all the answers

    What is the mindfulness technique 'one thing at a time' in crisis survival?

    <p>Focusing on only one thing in the present moment</p> Signup and view all the answers

    What is the purpose of the skill 'vacation' in crisis survival?

    <p>To take a brief break from work or stress to do something enjoyable</p> Signup and view all the answers

    What is the purpose of the skill 'encouragement' in crisis survival?

    <p>To cheerlead oneself with positive affirmations</p> Signup and view all the answers

    What is the purpose of the skill 'imagery' in crisis survival?

    <p>To use mental images to create a more relaxing scene</p> Signup and view all the answers

    What is the purpose of the skill 'prayer' in crisis survival?

    <p>To turn things over to a higher being or one's own sense of wisdom</p> Signup and view all the answers

    What is the purpose of repeating 'this too shall pass' in crisis survival?

    <p>To elicit a calmer and more accepting state in the moment</p> Signup and view all the answers

    What is the recommended action to implement the improved skills in crisis survival?

    <p>Limit social media and news notifications</p> Signup and view all the answers

    Which of the following is NOT a skill in crisis survival?

    <p>Empathy</p> Signup and view all the answers

    What is the purpose of the skill 'relaxation' in crisis survival?

    <p>To use various techniques to reduce stress</p> Signup and view all the answers

    What does the acronym IMPROVE stand for?

    <p>Seven improved skills for crisis survival</p> Signup and view all the answers

    What is the 'imagery' skill in crisis survival?

    <p>Using mental images to create a more relaxing scene</p> Signup and view all the answers

    What is the 'meaning' skill in crisis survival?

    <p>Finding a purpose or lesson in a crisis</p> Signup and view all the answers

    What is the 'prayer' skill in crisis survival?

    <p>Turning things over to a higher being or one's own sense of wisdom</p> Signup and view all the answers

    Which of the following is NOT a relaxation technique in crisis survival?

    <p>Eating chocolate bonbons</p> Signup and view all the answers

    What is the 'one thing at a time' technique in crisis survival?

    <p>Focusing on only one thing in the present moment</p> Signup and view all the answers

    What is the 'vacation' skill in crisis survival?

    <p>Taking a brief break from work or stress to do something enjoyable</p> Signup and view all the answers

    What is the 'encouragement' skill in crisis survival?

    <p>Cheerleading oneself by repeating positive affirmations</p> Signup and view all the answers

    What can repeating 'this too shall pass' elicit in a person during a crisis?

    <p>Acceptance</p> Signup and view all the answers

    What is recommended to do after writing down a few things to practice the improved skills in crisis survival?

    <p>Limit social media and news notifications</p> Signup and view all the answers

    How many improved skills in crisis survival are represented by the acronym 'IMPROVE'?

    <p>Seven</p> Signup and view all the answers

    What is the purpose of the improved skills in crisis survival?

    <p>To lessen the severity of a crisis</p> Signup and view all the answers

    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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