12 Questions
Which of the following best describes distress tolerance?
Learning to tolerate crises without making things worse
What are the two elements of distress tolerance?
Crisis survival skills and reality acceptance skills
What is reality acceptance?
Accepting reality as it is to relieve excess distress
What is the purpose of a crisis survival plan?
To list the steps and skills to use in a crisis
What are the six basic crisis survival skills?
STOP technique, pros and cons list, TIP, intense exercise, paced breathing, and progressive muscle relaxation
What is the purpose of distraction as a crisis survival skill?
To set aside problems or emotions until they cool down
What is self-soothing with senses?
Using pleasurable or calming stimuli for sight, sound, smell, taste, and touch
What does the acronym IMPROVE stand for?
Imagery, meaning, relaxation, a brief vacation, and encouragement
What is the purpose of reality acceptance skills?
To relieve excess distress by accepting reality as it is
What is a crisis?
A situation that often starts with an external trigger and can lead to inner distress
What is the purpose of distress tolerance?
To stave off a crisis by reacting to potential triggers in a strategic and mindful way
Where should you keep your crisis survival plan?
In your phone for easy access
Study Notes
Crisis Survival Skills for Distress Tolerance
- Distress tolerance involves learning to tolerate crises without making things worse.
- The two elements of distress tolerance are crisis survival skills and reality acceptance skills.
- Reality acceptance involves accepting reality as it is to relieve excess distress.
- A crisis often starts with an external trigger and can lead to inner distress.
- The six basic crisis survival skills include the STOP technique, pros and cons list, TIP, intense exercise, paced breathing, and progressive muscle relaxation.
- Distraction is a temporary technique to set aside problems or emotions until they cool down.
- Self-soothing with senses involves using pleasurable or calming stimuli for sight, sound, smell, taste, and touch.
- The acronym IMPROVE offers techniques for improving the moment with imagery, meaning, relaxation, a brief vacation, and encouragement.
- Once familiar with the skills, create a crisis survival plan to list the steps and skills to use in a crisis.
- Keep the plan with you in your phone for easy access.
- Distress tolerance can stave off a crisis by reacting to potential triggers in a strategic and mindful way.
- Check out the playlist of all the DBT videos for more information on distress tolerance and other skills.
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