103 Questions
What is the goal of harm reduction?
To minimize harm caused by a slip into addictive behavior
What is the purpose of distress tolerance skills?
To avoid negative outcomes in crisis situations
What is the aim of reality acceptance skills?
To reduce suffering and increase freedom
What is the purpose of the Pros and Cons technique?
To analyze crisis behavior
What is one technique for reducing emotional reactions in distressing situations?
Challenging negative self-talk
What is the difference between willingness and willfulness?
Willingness involves accepting reality and responding to it effectively, while willfulness involves trying to control events or refusing to be a part of life
What is urge surfing?
Observing and describing urges without reacting or judging them
What is the difference between willingness and willfulness?
Willingness involves accepting reality and responding effectively, while willfulness involves trying to control events and focusing on ego.
What is the goal of reality acceptance skills?
To reduce suffering and increase freedom
When are distress tolerance skills needed?
When a situation cannot be immediately changed or when emotions cannot be sorted out
What does radical acceptance involve?
Fully accepting the facts that must be accepted
What is the purpose of building new bridges?
To compete with addictive images and smells
What is dialectical tension?
A tension between two contradictory ideas
How can half-smiling help control emotions?
By accepting reality with the body
What should be considered when using the Pros and Cons technique?
Both short-term and long-term consequences
What is half-smiling and how can it help control emotions?
It is a way of accepting reality with the body and can help control emotions.
What does radical acceptance involve?
Fully accepting the facts that must be accepted
When should distraction be used as a coping mechanism?
Only when emotional pain becomes overwhelming
What are willing hands and what do they indicate?
They are unclenched hands with palms up and fingers relaxed, indicating acceptance of reality.
What is the result of failures in radical acceptance?
Bitterness
What is dialectical abstinence?
A method for balancing abstinence and harm reduction
What is acceptance?
Letting go of fighting reality
What is self-soothing?
Comforting oneself through the five senses
What is adaptive denial?
Convincing yourself that you don't want to engage in addictive behavior
What is the outcome of mastering crisis survival and radical acceptance skills?
Freedom
How many separate lists should be made for each crisis urge when using the Pros and Cons technique?
Four
What are willing hands?
Hands with palms up and fingers relaxed, indicating acceptance of reality
What is mindfulness of current thoughts and how can it help reduce reactivity to them?
It involves observing and accepting thoughts without judgment or attachment, and can help distinguish between thoughts and facts.
What is the effect of radical acceptance skills?
Calming of intense desire
What is the STOP skill used for?
To refrain from impulsive behavior
Should self-soothing be overused?
No
What is acceptance?
Acknowledging true facts and letting go of fighting reality
What can result from failures in radical acceptance?
Despair, bitterness, resentment, and undue shame or guilt
What is mindfulness of current thoughts?
Observing and accepting thoughts without judgment or attachment
What is the advantage of abstinence?
It leads to longer periods of staying abstinent
What is alternate rebellion?
Finding non-destructive ways to rebel
What is the difference between catastrophic events and catastrophic thoughts?
Catastrophic events are not the same as catastrophic thoughts.
What does radical acceptance require?
Accepting fully with the mind, heart, and body
What is necessary for success in achieving abstinence?
A strong verbal commitment to abstinence
What is the goal of addiction as rebellion?
None of the above
How can observing thoughts help reduce reactivity to them?
By distinguishing between thoughts and facts
What does STOP stand for?
Stop, Take a step back, Observe, and Proceed mindfully
What is the only way out of hell and to turn suffering into pain that can be tolerated?
Acceptance of reality
Why might some people have difficulty self-soothing?
They feel guilt, shame, or a belief that they should receive soothing from others
What should be accepted about the present, past, and future?
Actual facts
What are crisis survival skills for?
Tolerating and surviving a crisis situation
What is the benefit of giving up addiction as rebellion?
Achieving a higher quality of life
When should the STOP skill be used?
All of the above
What should be accepted about the future?
Only actual facts and reasonable probabilities
What is the importance of self-soothing?
It should be balanced with problem-solving and focusing on tasks
What does refusing to accept reality essentially mean?
Remaking the laws of the universe
Why is planning for temptations to relapse and harm reduction important?
To minimize harm caused by a slip into addictive behavior
What is dialectical abstinence?
A relapse prevention approach that combines absolute abstinence and harm reduction
What is addiction?
Any repetitive behavior that cannot be stopped despite negative consequences.
What is the dive reflex?
A self-soothing technique that should be used with caution by individuals with heart problems
What does refusing to accept reality essentially mean?
Acknowledging that causes should not have effects
Which of the following is not a way to compete with addiction?
Engaging in addictive behavior without judgment
What is the purpose of radical acceptance?
To accept reality as it is
What are TIP skills used for?
To reduce emotional arousal
What is dialectical abstinence?
A relapse prevention approach that combines absolute abstinence and harm reduction.
What is addiction?
Any repetitive behavior that cannot be stopped despite negative consequences
What should be done after a lapse?
Recommit to total abstinence
How many categories of crisis survival skills are there?
Six
What is the purpose of taking a vacation from adulthood?
To allow oneself to be taken care of
What can rejecting reality turn pain into?
Suffering
What is the difference between a reward from a substance and a reward from an experience?
A reward is a reward to the brain, regardless of whether it's from a substance or an experience
What is the purpose of practice exercises for alternate rebellion?
To find creative and non-destructive ways to rebel
What may reinforce addictive behavior?
Relief from intense urges, not pleasure
What are the effects of crisis survival skills?
Temporary effects
What is a clear mind?
A synthesis of a clean mind and an addict's mind
What is radical acceptance helpful in managing?
Painful situations that cannot be solved immediately
How many TIP skills are there?
Four
How does tipping facial temperature with cold water reduce emotional arousal?
By activating the parasympathetic nervous system
What is the reward to the brain in addiction?
A reward from both a substance and an experience
What does rejecting reality turn pain into?
Suffering
What is the difference between pain and suffering?
Pain is nature's way of signaling that something is wrong, while suffering is pain plus nonacceptance of the pain
What causes reactive problem behaviors?
Thoughts.
When can crisis survival skills be used?
When emotional distress threatens to become overwhelming
Which of the following is not a way to engage in alternate rebellion?
Finding destructive ways to rebel
What is the one-mindfulness skill?
An exercise for improving focus and increasing awareness
What are behaviors characteristic of an addict's mind?
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
What are apparently irrelevant behaviors?
Actions that take you closer to engaging in the addictive behavior
What should be the goal of using pros and cons?
To see that accepting reality and tolerating distress leads to better outcomes
How does intense exercise affect mood?
It has a rapid effect on mood, decreasing negative mood and ruminative thoughts and increasing positive affect after exercising
What is the first step in turning the mind?
Noticing that you're not accepting something
What is suffering?
Pain plus nonacceptance of the pain
What is the focus of scientists expanding the definition of addiction beyond substances?
Multiple addictions
What is the benefit of practicing urge surfing?
Observing and describing urges without reacting or judging them
What is the importance of practicing self-soothing and coping skills before a crisis occurs?
It can make it easier to cope with a crisis when it does occur
What is the purpose of pros and cons?
To compare advantages and disadvantages of different options
What is the process of radical acceptance?
Accepting reality as it is, without bargaining or trying to change it
What is the difference between catastrophic events and catastrophic thoughts?
Catastrophic events and catastrophic thoughts are not the same
What is the first step in turning the mind?
Noticing that you're not accepting something
What is the purpose of finding meaning in a crisis or suffering?
To find a purpose in the crisis or suffering
What is the immediate reinforcement of addictive behavior?
Emotional high or emotional relief
What is the goal of paired muscle relaxation?
To condition the body to relax in the future
What is a strategy for reinforcing abstinence?
Staying away from other addicted people
What does acceptance require?
Effort and may need to be repeated many times
What does acceptance require?
Effort and may need to be repeated many times
What does letting go of controlling thoughts lead to?
Freedom
When are TIP skills useful?
All of the above
How can pros and cons help in decision-making?
By evaluating difficult choices
What is the purpose of improving the moment with sensory awareness?
To enhance a sense of calmness and peace
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.
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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