Distress Tolerance Skills - VIDEO 29 - QUIZ

Understanding the DBT Skills as a System

• We are made up of multiple systems, including the emotion regulation system, which has different parts of the brain, body, autonomic nervous system, cardiovascular system, gut, thinking, and experience of emotions.

• Each system and its subsystems are interdependent on each other, and a change in any one of them changes the others.

• The DBT skills aim to strengthen our capabilities in managing the emotion regulation system and are made up of multiple packages of skills: enhancing awareness, accepting reality and tolerating distress, emotion regulation, and interpersonal skills.

• The skills for finding the middle path or walking the middle path are skills of balance, movement, and resolving tension and opposition.

• The skills are interdependent on each other, and a change in any one of them changes the others.

• One of the biggest challenges in learning to use all these DBT skills is the way they are laid out, often experienced as separate modules like a smorgasbord of skills.

• The interrelationships between the skills and the different packages of skills need to be highlighted to make them more accessible and easier to use practically.

• The skills are laid out in a circular format, with the state of wise mind in the middle, which gives rise to wise choices based on recognizing reality, aligning with values and goals, and doing what works.

• The mindfulness skills are the core skills, including observing, describing, and participating, followed by three antidote skills: non-judgmentally, one mindfully, and effectively.

• Observing and describing are ways of recognizing reality, accessing reality, and checking it against things like judgments and other distortions.

• The antidote skills are practiced day in and day out to make everything more true to reality, including paying attention to judgments by applying observing and describing to the innermost and most detailed things.

• Radical acceptance is a skill that starts with the core skills of observing and describing, followed by ten steps, including observing the external and internal situations causing pain or misery, observing judgments, thoughts, impatience, and body responses, and accepting things as they are.Steps for Radical Acceptance

• The first step in radical acceptance is observing the situation and the responses without judgment.

• The second step is acknowledging that "it is what it is" and accepting the reality of the situation.

• The third step is to consider the causes of the discomfort or distress, both external and internal.

• The fourth step is to try to accept the situation with the mind, heart, and body, using techniques like breathing and visualization.

• The fifth step is to practice opposite action, acting as if the situation has been accepted.

• The sixth step is to cope ahead by imagining how to behave in a more accepting manner.

• The seventh step is to attend to the physical sensations in the body associated with non-acceptance.

• The eighth step is to allow the emotions associated with the situation, including disappointment, sadness, and grief, to come and go.

• The ninth step is to recognize that life can still be worthwhile even with pain or discomfort.

• The tenth step is to consider the pros and cons of accepting the situation, recognizing the advantages and disadvantages.

• These steps are part of a larger set of skills for reality acceptance and can be useful in dealing with a variety of situations.

• The process of radical acceptance can help reduce stress and allow for more effective problem-solving by accepting reality as it is rather than fighting against it.The Importance of Radical Acceptance

• Radical acceptance is a skill that helps individuals accept and cope with difficult or unpleasant situations, emotions, and experiences.

• It involves accepting reality as it is, without judgment or resistance, and acknowledging the limitations of one's ability to change it.

• Radical acceptance can be applied to a range of challenges, from chronic pain and illness to difficult relationships and environmental factors.

• It is a multifaceted concept that involves accepting with the mind, body, emotions, and soul, and can range from zero to a hundred percent acceptance.

• Radical acceptance is not the same as approval or agreement, but rather a skillful way to alleviate stress and solve problems.

• The process of radical acceptance can involve several steps, such as acknowledging the reality of the situation, recognizing the limitations of control, and practicing mindfulness and self-compassion.

• It is not a one-time process, but rather a continuous practice that may require turning the mind back to radical acceptance when faced with new challenges.

• Radical non-acceptance involves aggressive resistance and tantrums, while non-acceptance is a quieter form of resistance and grudges.

• Acceptance involves partly accepting reality with the mind, but still holding onto emotional resistance or grudges.

• Radical acceptance is the ultimate goal, where individuals have passed a tipping point and fully accept reality without judgment or resistance.

• It can lead to increased creativity and problem-solving abilities, and ultimately, a better quality of life.

• Radical acceptance can take time and practice, but it is a valuable skill that can help individuals cope with life's challenges and find peace in difficult situations.The Importance of Radical Acceptance

• Radical acceptance is the process of accepting a reality that is hard to accept.

• It involves cracking open the shell of resistance and letting go of the final holdouts of denial.

• Radical acceptance is actionable and leads to a shift in behavior.

• It can be a painful process, but it ultimately results in more relief, perspective, and problem-solving skills.

• Accepting reality is a necessary step in reducing suffering and increasing freedom.

• Reality acceptance skills are the core of several other skills that will be discussed in the next podcast.

• The speaker gives an example of radical acceptance in relation to her son's homework.

• It is important to observe, describe, and participate in reality before moving towards acceptance.

• Resistance to acceptance can stem from not wanting to let someone off the hook or not wanting to face the emotional pain of acceptance.

• Radical acceptance can be a difficult skill to master, but it is essential for personal growth and well-being.

• The speaker will continue to discuss reality acceptance skills in the next podcast.

• The next podcast will be held on the first Thursday in August.