Distress Tolerance

Question 1

you’re in a crisis when the situation is:

Answer 1

Highly stressful, won’t last long, you feel pressure to resolve the issue immediately.

Question 2

“S” in stop

Answer 2

Stop: freeze where you are and stay ay in control of yourself

Question 3

“T” in stop

Answer 3

Take a step back: take a break from the situation. Do not act based on you feelings alone.

Question 4

“O” in stop

Answer 4

Observe: notice what is going on inside and around you. What is the situation? What are your thought feelings?

Question 5

“P” in stop

Answer 5

Proceed mindfully: consider your thoughts and feelings, the situation, and others’ thoughts and feelings before deciding what to do.

Question 6

Pros and cons skill

Answer 6

Used when you have to decide if you should act on a crisis urge.

Question 7

TIPP skill

Answer 7

Used to reduce extreme emotion mind fast.

Question 8

'’T” in TIPP

Answer 8

Tip the temperature by putting your face in cold water.

Question 9

“I” in TIPP

Answer 9

Intense exercise forces your body to put its energy elsewhere.

Question 10

1st “P” in TIPP

Answer 10

Paced breathing; breathing into your belly and making exhale longer than inhale.

Question 11

2nd “p” in TIPP

Answer 11

Paired muscle relaxation; tensing a part of your body on inhale and untensing on exhale.