Distress Tolerance Skills - VIDEO 21 - QUIZ
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Questions and Answers

Which of the following best describes distress tolerance?

  • Reacting impulsively during a crisis
  • Learning to tolerate crises without making things worse (correct)
  • Avoiding crises altogether
  • Ignoring a crisis and hoping it goes away

    • What are the two elements of distress tolerance?

  • Self-esteem skills and decision-making skills
  • Communication skills and mindfulness skills
  • Problem-solving skills and emotional regulation skills
  • Crisis survival skills and reality acceptance skills (correct)

    • What is reality acceptance?

  • Denying reality to avoid distress
  • Accepting reality as it is to relieve excess distress (correct)
  • Blaming others for reality
  • Changing reality to fit personal expectations

    • What is the purpose of a crisis survival plan?

    <p>To list the steps and skills to use in a crisis</p> Signup and view all the answers

    What are the six basic crisis survival skills?

    <p>STOP technique, pros and cons list, TIP, intense exercise, paced breathing, and progressive muscle relaxation</p> Signup and view all the answers

    What is the purpose of distraction as a crisis survival skill?

    <p>To set aside problems or emotions until they cool down</p> Signup and view all the answers

    What is self-soothing with senses?

    <p>Using pleasurable or calming stimuli for sight, sound, smell, taste, and touch</p> Signup and view all the answers

    What does the acronym IMPROVE stand for?

    <p>Imagery, meaning, relaxation, a brief vacation, and encouragement</p> Signup and view all the answers

    What is the purpose of reality acceptance skills?

    <p>To relieve excess distress by accepting reality as it is</p> Signup and view all the answers

    What is a crisis?

    <p>A situation that often starts with an external trigger and can lead to inner distress</p> Signup and view all the answers

    What is the purpose of distress tolerance?

    <p>To stave off a crisis by reacting to potential triggers in a strategic and mindful way</p> Signup and view all the answers

    Where should you keep your crisis survival plan?

    <p>In your phone for easy access</p> Signup and view all the answers

    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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