Distress Tolerance - Smarter Than BPD Quiz
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Questions and Answers

What is the goal of harm reduction?

  • To encourage addictive behavior
  • To minimize harm caused by a slip into addictive behavior (correct)
  • To completely eliminate addictive behavior
  • To promote abstinence

    • What is the purpose of distress tolerance skills?

  • To solve crisis situations immediately
  • To ignore emotions in crisis situations
  • To avoid negative outcomes in crisis situations (correct)
  • To worsen crisis situations

    • What is the aim of reality acceptance skills?

  • To reduce suffering and increase freedom (correct)
  • To deny reality
  • To escape from the present moment
  • To increase suffering and reduce freedom

    • What is the purpose of the Pros and Cons technique?

    <p>To analyze crisis behavior</p> Signup and view all the answers

    What is one technique for reducing emotional reactions in distressing situations?

    <p>Challenging negative self-talk</p> Signup and view all the answers

    What is the difference between willingness and willfulness?

    <p>Willingness involves accepting reality and responding to it effectively, while willfulness involves trying to control events or refusing to be a part of life</p> Signup and view all the answers

    What is urge surfing?

    <p>Observing and describing urges without reacting or judging them</p> Signup and view all the answers

    What is the difference between willingness and willfulness?

    <p>Willingness involves accepting reality and responding effectively, while willfulness involves trying to control events and focusing on ego.</p> Signup and view all the answers

    What is the goal of reality acceptance skills?

    <p>To reduce suffering and increase freedom</p> Signup and view all the answers

    When are distress tolerance skills needed?

    <p>When a situation cannot be immediately changed or when emotions cannot be sorted out</p> Signup and view all the answers

    What does radical acceptance involve?

    <p>Fully accepting the facts that must be accepted</p> Signup and view all the answers

    What is the purpose of building new bridges?

    <p>To compete with addictive images and smells</p> Signup and view all the answers

    What is dialectical tension?

    <p>A tension between two contradictory ideas</p> Signup and view all the answers

    How can half-smiling help control emotions?

    <p>By accepting reality with the body</p> Signup and view all the answers

    What should be considered when using the Pros and Cons technique?

    <p>Both short-term and long-term consequences</p> Signup and view all the answers

    What is half-smiling and how can it help control emotions?

    <p>It is a way of accepting reality with the body and can help control emotions.</p> Signup and view all the answers

    What does radical acceptance involve?

    <p>Fully accepting the facts that must be accepted</p> Signup and view all the answers

    When should distraction be used as a coping mechanism?

    <p>Only when emotional pain becomes overwhelming</p> Signup and view all the answers

    What are willing hands and what do they indicate?

    <p>They are unclenched hands with palms up and fingers relaxed, indicating acceptance of reality.</p> Signup and view all the answers

    What is the result of failures in radical acceptance?

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

    What is dialectical abstinence?

    <p>A method for balancing abstinence and harm reduction</p> Signup and view all the answers

    What is acceptance?

    <p>Letting go of fighting reality</p> Signup and view all the answers

    What is self-soothing?

    <p>Comforting oneself through the five senses</p> Signup and view all the answers

    What is adaptive denial?

    <p>Convincing yourself that you don't want to engage in addictive behavior</p> Signup and view all the answers

    What is the outcome of mastering crisis survival and radical acceptance skills?

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

    How many separate lists should be made for each crisis urge when using the Pros and Cons technique?

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

    What are willing hands?

    <p>Hands with palms up and fingers relaxed, indicating acceptance of reality</p> Signup and view all the answers

    What is mindfulness of current thoughts and how can it help reduce reactivity to them?

    <p>It involves observing and accepting thoughts without judgment or attachment, and can help distinguish between thoughts and facts.</p> Signup and view all the answers

    What is the effect of radical acceptance skills?

    <p>Calming of intense desire</p> Signup and view all the answers

    What is the STOP skill used for?

    <p>To refrain from impulsive behavior</p> Signup and view all the answers

    Should self-soothing be overused?

    <p>No</p> Signup and view all the answers

    What is acceptance?

    <p>Acknowledging true facts and letting go of fighting reality</p> Signup and view all the answers

    What can result from failures in radical acceptance?

    <p>Despair, bitterness, resentment, and undue shame or guilt</p> Signup and view all the answers

    What is mindfulness of current thoughts?

    <p>Observing and accepting thoughts without judgment or attachment</p> Signup and view all the answers

    What is the advantage of abstinence?

    <p>It leads to longer periods of staying abstinent</p> Signup and view all the answers

    What is alternate rebellion?

    <p>Finding non-destructive ways to rebel</p> Signup and view all the answers

    What is the difference between catastrophic events and catastrophic thoughts?

    <p>Catastrophic events are not the same as catastrophic thoughts.</p> Signup and view all the answers

    What does radical acceptance require?

    <p>Accepting fully with the mind, heart, and body</p> Signup and view all the answers

    What is necessary for success in achieving abstinence?

    <p>A strong verbal commitment to abstinence</p> Signup and view all the answers

    What is the goal of addiction as rebellion?

    <p>None of the above</p> Signup and view all the answers

    How can observing thoughts help reduce reactivity to them?

    <p>By distinguishing between thoughts and facts</p> Signup and view all the answers

    What does STOP stand for?

    <p>Stop, Take a step back, Observe, and Proceed mindfully</p> Signup and view all the answers

    What is the only way out of hell and to turn suffering into pain that can be tolerated?

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

    Why might some people have difficulty self-soothing?

    <p>They feel guilt, shame, or a belief that they should receive soothing from others</p> Signup and view all the answers

    What should be accepted about the present, past, and future?

    <p>Actual facts</p> Signup and view all the answers

    What are crisis survival skills for?

    <p>Tolerating and surviving a crisis situation</p> Signup and view all the answers

    What is the benefit of giving up addiction as rebellion?

    <p>Achieving a higher quality of life</p> Signup and view all the answers

    When should the STOP skill be used?

    <p>All of the above</p> Signup and view all the answers

    What should be accepted about the future?

    <p>Only actual facts and reasonable probabilities</p> Signup and view all the answers

    What is the importance of self-soothing?

    <p>It should be balanced with problem-solving and focusing on tasks</p> Signup and view all the answers

    What does refusing to accept reality essentially mean?

    <p>Remaking the laws of the universe</p> Signup and view all the answers

    Why is planning for temptations to relapse and harm reduction important?

    <p>To minimize harm caused by a slip into addictive behavior</p> Signup and view all the answers

    What is dialectical abstinence?

    <p>A relapse prevention approach that combines absolute abstinence and harm reduction</p> Signup and view all the answers

    What is addiction?

    <p>Any repetitive behavior that cannot be stopped despite negative consequences.</p> Signup and view all the answers

    What is the dive reflex?

    <p>A self-soothing technique that should be used with caution by individuals with heart problems</p> Signup and view all the answers

    What does refusing to accept reality essentially mean?

    <p>Acknowledging that causes should not have effects</p> Signup and view all the answers

    Which of the following is not a way to compete with addiction?

    <p>Engaging in addictive behavior without judgment</p> Signup and view all the answers

    What is the purpose of radical acceptance?

    <p>To accept reality as it is</p> Signup and view all the answers

    What are TIP skills used for?

    <p>To reduce emotional arousal</p> Signup and view all the answers

    What is dialectical abstinence?

    <p>A relapse prevention approach that combines absolute abstinence and harm reduction.</p> Signup and view all the answers

    What is addiction?

    <p>Any repetitive behavior that cannot be stopped despite negative consequences</p> Signup and view all the answers

    What should be done after a lapse?

    <p>Recommit to total abstinence</p> Signup and view all the answers

    How many categories of crisis survival skills are there?

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

    What is the purpose of taking a vacation from adulthood?

    <p>To allow oneself to be taken care of</p> Signup and view all the answers

    What can rejecting reality turn pain into?

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

    What is the difference between a reward from a substance and a reward from an experience?

    <p>A reward is a reward to the brain, regardless of whether it's from a substance or an experience</p> Signup and view all the answers

    What is the purpose of practice exercises for alternate rebellion?

    <p>To find creative and non-destructive ways to rebel</p> Signup and view all the answers

    What may reinforce addictive behavior?

    <p>Relief from intense urges, not pleasure</p> Signup and view all the answers

    What are the effects of crisis survival skills?

    <p>Temporary effects</p> Signup and view all the answers

    What is a clear mind?

    <p>A synthesis of a clean mind and an addict's mind</p> Signup and view all the answers

    What is radical acceptance helpful in managing?

    <p>Painful situations that cannot be solved immediately</p> Signup and view all the answers

    How many TIP skills are there?

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

    How does tipping facial temperature with cold water reduce emotional arousal?

    <p>By activating the parasympathetic nervous system</p> Signup and view all the answers

    What is the reward to the brain in addiction?

    <p>A reward from both a substance and an experience</p> Signup and view all the answers

    What does rejecting reality turn pain into?

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

    What is the difference between pain and suffering?

    <p>Pain is nature's way of signaling that something is wrong, while suffering is pain plus nonacceptance of the pain</p> Signup and view all the answers

    What causes reactive problem behaviors?

    <p>Thoughts.</p> Signup and view all the answers

    When can crisis survival skills be used?

    <p>When emotional distress threatens to become overwhelming</p> Signup and view all the answers

    Which of the following is not a way to engage in alternate rebellion?

    <p>Finding destructive ways to rebel</p> Signup and view all the answers

    What is the one-mindfulness skill?

    <p>An exercise for improving focus and increasing awareness</p> Signup and view all the answers

    What are behaviors characteristic of an addict's mind?

    <p>Engaging in the addictive behavior, glamorizing addiction, stealing to pay for addictive behaviors, lying, hiding, and isolating, stealing, not making eye contact with people, avoiding doctors, therapists, or people or groups who can help you, and so on</p> Signup and view all the answers

    What are apparently irrelevant behaviors?

    <p>Actions that take you closer to engaging in the addictive behavior</p> Signup and view all the answers

    What should be the goal of using pros and cons?

    <p>To see that accepting reality and tolerating distress leads to better outcomes</p> Signup and view all the answers

    How does intense exercise affect mood?

    <p>It has a rapid effect on mood, decreasing negative mood and ruminative thoughts and increasing positive affect after exercising</p> Signup and view all the answers

    What is the first step in turning the mind?

    <p>Noticing that you're not accepting something</p> Signup and view all the answers

    What is suffering?

    <p>Pain plus nonacceptance of the pain</p> Signup and view all the answers

    What is the focus of scientists expanding the definition of addiction beyond substances?

    <p>Multiple addictions</p> Signup and view all the answers

    What is the benefit of practicing urge surfing?

    <p>Observing and describing urges without reacting or judging them</p> Signup and view all the answers

    What is the importance of practicing self-soothing and coping skills before a crisis occurs?

    <p>It can make it easier to cope with a crisis when it does occur</p> Signup and view all the answers

    What is the purpose of pros and cons?

    <p>To compare advantages and disadvantages of different options</p> Signup and view all the answers

    What is the process of radical acceptance?

    <p>Accepting reality as it is, without bargaining or trying to change it</p> Signup and view all the answers

    What is the difference between catastrophic events and catastrophic thoughts?

    <p>Catastrophic events and catastrophic thoughts are not the same</p> Signup and view all the answers

    What is the first step in turning the mind?

    <p>Noticing that you're not accepting something</p> Signup and view all the answers

    What is the purpose of finding meaning in a crisis or suffering?

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

    What is the immediate reinforcement of addictive behavior?

    <p>Emotional high or emotional relief</p> Signup and view all the answers

    What is the goal of paired muscle relaxation?

    <p>To condition the body to relax in the future</p> Signup and view all the answers

    What is a strategy for reinforcing abstinence?

    <p>Staying away from other addicted people</p> Signup and view all the answers

    What does acceptance require?

    <p>Effort and may need to be repeated many times</p> Signup and view all the answers

    What does acceptance require?

    <p>Effort and may need to be repeated many times</p> Signup and view all the answers

    What does letting go of controlling thoughts lead to?

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

    When are TIP skills useful?

    <p>All of the above</p> Signup and view all the answers

    How can pros and cons help in decision-making?

    <p>By evaluating difficult choices</p> Signup and view all the answers

    What is the purpose of improving the moment with sensory awareness?

    <p>To enhance a sense of calmness and peace</p> Signup and view all the answers

    Study Notes

    • Distress tolerance skills help individuals survive crisis situations without making them worse
    • They are needed when a situation cannot be immediately changed or when emotions cannot be sorted out
    • Freedom is an outcome of mastering crisis survival and radical acceptance skills
    • Radical acceptance skills produce the quieting of intense desire
    • Acceptance of reality is the only way out of hell and to turn suffering into pain that can be tolerated
    • Crisis survival skills are for tolerating and surviving a crisis situation
    • There are six categories of crisis survival skills
    • The skills are not a cure for all problems in life and their effects may only be temporary
    • Crisis survival skills can be used when intense pain cannot be helped quickly or when emotional distress threatens to become overwhelming
    • They can also be used when having extreme arousal and problems that cannot be solved immediately
    • Crisis survival skills are short-term strategies to manage highly stressful situations with potential negative outcomes.
    • They should be used to reduce pain to manageable levels and to avoid destructive behavior.
    • Overusing crisis survival skills can lead to avoidance of building a life worth living and can make things worse in the long term.
    • Crises are short-term and create intense pressure for quick resolution.
    • Crisis survival skills should be used when having intense pain that cannot be helped quickly or when emotional distress threatens to become overwhelming.
    • Continuing with effective and functional behavior can be critical to divert an emerging crisis.
    • Crisis survival skills can buy time to regulate distress, so that other DBT skills can be used.
    • They can be used to distract from a situation until it can be solved.
    • The skills are working when time passes and you haven't done anything to make things worse, and when you start feeling more able to tolerate the problem while using other skills.
    • The eventual goal of using pros and cons is to see that accepting reality and tolerating distress leads to better outcomes.
    • Pros and cons are used to compare advantages and disadvantages of different options.
    • They can help in decision-making.
    • Pros and cons can help resist impulsive or destructive urges.
    • They can help resist actions such as drug use or angry outbursts.
    • Pros and cons can help tolerate distress and accept reality.
    • They can be used implicitly or explicitly.
    • They are important in making wise choices.
    • They can help in evaluating difficult choices.
    • They can be used to resist giving up on life.
    • They can lead to better outcomes.

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    Description

    Are you interested in learning more about crisis survival skills and how they can help manage highly stressful situations? Take our quiz and test your knowledge on the six categories of crisis survival skills, the importance of radical acceptance, and the pros and cons of decision-making. Discover how these skills can be used to tolerate distress and accept reality, leading to better outcomes. Don't miss out on this opportunity to learn valuable skills for managing crises and improving your overall well-being.

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