12 Questions
Which module in DBT does paced breathing belong to?
Distress Tolerance
What does TIP skills acronym stand for?
Intense Temperature, Intense Exercise, Progressive Muscle Relaxation, Paced Breathing
When should TIP skills be used?
During high distress or crisis situations
Why are destructive behaviors harmful in the long term?
They provide short-term relief
What is the process for paced breathing?
Inhaling for four seconds, holding for four seconds, exhaling for four seconds, and pausing for four seconds
What is another term for paced breathing?
Box breathing
Can paced breathing be adjusted to an individual's comfort level?
Yes, it can be expanded to five, six, or more seconds
What is the benefit of controlling breathing during distress?
It slows down distress and racing thoughts
Should paced breathing be used alone as a solution for distress?
No, it should be used in combination with other DBT skills
What is the purpose of DBT skills?
To help individuals build a life worth living and move away from problematic, destructive patterns
Is it okay to not get DBT skills right the first time?
Yes, it's okay to not get them right the first time
What happens to behavioral repertoire during distress or crisis?
It narrows
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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