Distress Tolerance Skills - VIDEO 26 - QUIZ
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Questions and Answers

Which module in DBT does paced breathing belong to?

  • Interpersonal Effectiveness
  • Distress Tolerance (correct)
  • Mindfulness
  • Emotion Regulation

    • What does TIP skills acronym stand for?

  • Intense Temperature, Intense Exercise, Progressive Muscle Relaxation, Paced Breathing (correct)
  • Tension, Intensity, Progression
  • Temperature, Intensity, Progression
  • Thoughtful, Intense, Productive

    • When should TIP skills be used?

  • During therapy sessions
  • During everyday activities
  • During low distress situations
  • During high distress or crisis situations (correct)

    • Why are destructive behaviors harmful in the long term?

    <p>They provide short-term relief</p> Signup and view all the answers

    What is the process for paced breathing?

    <p>Inhaling for four seconds, holding for four seconds, exhaling for four seconds, and pausing for four seconds</p> Signup and view all the answers

    What is another term for paced breathing?

    <p>Box breathing</p> Signup and view all the answers

    Can paced breathing be adjusted to an individual's comfort level?

    <p>Yes, it can be expanded to five, six, or more seconds</p> Signup and view all the answers

    What is the benefit of controlling breathing during distress?

    <p>It slows down distress and racing thoughts</p> Signup and view all the answers

    Should paced breathing be used alone as a solution for distress?

    <p>No, it should be used in combination with other DBT skills</p> Signup and view all the answers

    What is the purpose of DBT skills?

    <p>To help individuals build a life worth living and move away from problematic, destructive patterns</p> Signup and view all the answers

    Is it okay to not get DBT skills right the first time?

    <p>Yes, it's okay to not get them right the first time</p> Signup and view all the answers

    What happens to behavioral repertoire during distress or crisis?

    <p>It narrows</p> Signup and view all the answers

    Study Notes

    Practicing Paced Breathing as a DBT Skill for Distress Tolerance

    • Paced breathing is a DBT skill from the distress tolerance module.
    • The TIP skills acronym stands for intense temperature, intense exercise, progressive muscle relaxation, and paced breathing.
    • TIP skills are used during high distress or crisis situations to manage destructive urges.
    • Destructive behaviors may provide short-term relief but are harmful in the long term.
    • Paced breathing involves inhaling for four seconds, holding for four seconds, exhaling for four seconds, and pausing for four seconds before repeating the process.
    • Box breathing is another term for paced breathing, where the process is visualized as an invisible box.
    • Paced breathing can be expanded to five, six, or more seconds depending on the individual's comfort level.
    • By controlling breathing, individuals can slow down their distress and racing thoughts.
    • Paced breathing is not a silver bullet and should be used in combination with other DBT skills.
    • DBT skills are meant to help individuals build a life worth living and move away from problematic, destructive patterns.
    • Practicing DBT skills takes time and effort, and it's okay not to get them right the first time.
    • Behavioral repertoire narrows during distress or crisis, and practicing skills can open up new ideas and options for managing distress.

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