Distress Tolerance Skills - Video 15 - Flashcard Set
What are crisis survival skills and what is their purpose?
Crisis survival skills aim to get through difficult times effectively without worsening the situation or stress/anxiety. Their purpose is to help tolerate painful events and emotions until they can be resolved.
What is DBT and how does it use acronyms?
DBT is a treatment approach that uses acronyms as mnemonic devices to remember skills.
What are distract skills and what is the mnemonic for them?
Distract skills are ways to turn attention away from stressors in a functional and adaptive way. The mnemonic for distract skills is “Wise Mind Accepts” as these skills are done with wisdom and mindfulness.
What is active distraction and what are some examples?
Active distraction involves doing something to occupy short-term memory, such as exercising, playing a sport, or watching something without multitasking.
What is contributing and how can it help during a crisis?
Contributing involves doing something for someone else or the world to take the focus off oneself during a crisis.
What is comparison and how can it be used during a crisis?
Comparison involves comparing oneself to others who are coping the same or less well to gain perspective on the situation.
What are emotions and how can they be used as a crisis survival skill?
Emotions involve eliciting different emotions through activities such as watching comedy or listening to music that evokes different feelings.
What is pushing away and how can it be used as a crisis survival skill?
Pushing away involves mentally putting the situation aside for a short time to focus on something else, such as doing puzzles or reading.
What are thoughts and how can they be used as a crisis survival skill?
Thoughts involve engaging in a mental activity that is incompatible with stressful and anxious thoughts, such as counting tiles or doing math problems.
What are sensations and how can they be used as a crisis survival skill?
Sensations involve doing something that elicits intense sensations, such as holding ice, squeezing a stress ball, or taking a hot/cold shower, to draw attention away from difficulties.
What is the purpose of mnemonic devices in DBT?
The purpose of mnemonic devices in DBT is to help individuals remember skills.
What is the Wise Mind Accepts mnemonic and what does it represent?
The Wise Mind Accepts mnemonic represents distract skills, which are done with wisdom and mindfulness.
