Distress Tolerance Skills - Video 16 - Flashcard Set
What are the improved skills for crisis survival, and how many are there?
The improved skills for crisis survival are a set of strategies that overlap with distract skills and involve doing something to lessen the severity of a crisis or creating a different reality for oneself. There are seven improved skills represented by the acronym ‘IMPROVE.’
What is the ‘I’ in the acronym ‘IMPROVE’ and what does it involve?
The ‘I’ in the acronym ‘IMPROVE’ stands for imagery, which involves using mental images to create a more relaxing scene, imagine things going well, or imagine stress leaving the body.
What is the ‘M’ in the acronym ‘IMPROVE’ and what does it involve?
The ‘M’ in the acronym ‘IMPROVE’ stands for meaning, which involves finding a purpose or lesson in a crisis, even if it is accepting that there is meaning in the experience.
What is the ‘P’ in the acronym ‘IMPROVE’ and what does it involve?
The ‘P’ in the acronym ‘IMPROVE’ stands for prayer, which involves turning things over to a higher being or one’s own sense of wisdom, asking for strength, and avoiding ‘why me’ types of prayers.
What is the ‘R’ in the acronym ‘IMPROVE’ and what does it involve?
The ‘R’ in the acronym ‘IMPROVE’ stands for relaxation, which involves using various techniques such as progressive muscle relaxation, deep breathing, taking a bath or shower, or drinking tea or coffee with a book in a comfortable chair.
What is the mindfulness technique called ‘one thing at a time’ and how does it work?
‘One thing at a time’ is a mindfulness technique that involves focusing on only one thing in the present moment, such as washing dishes, walking, or having a conversation.
What is the skill of ‘vacation’ and what does it involve?
‘Vacation’ is a skill that involves taking a brief break from work or stress to do something enjoyable, such as reading a gossip magazine or eating chocolate bonbons for a limited time.
What is the skill of ‘encouragement’ and how can it be applied?
‘Encouragement’ is a skill that involves cheerleading oneself by repeating positive affirmations, such as ‘I can stand this’ or ‘this too shall pass.’ It can also involve asking oneself what they would say to a friend and applying it to oneself.
What is the benefit of repeating ‘this too shall pass’ during a crisis?
Repeating ‘this too shall pass’ can elicit a calmer and more accepting state in the moment.
What are some recommended actions to implement the improved crisis survival skills?
It is recommended to write down a few things to practice in the next few days to implement these skills in crisis survival. It is also recommended to limit social media and news notifications to reduce stress and improve mindfulness.
What is the difference between distract skills and improved crisis survival skills?
The improved skills in crisis survival are a set of strategies that overlap with distract skills and involve doing something to lessen the severity of a crisis or creating a different reality for oneself.
What is the ‘E’ in the acronym ‘IMPROVE’ and what does it involve?
There is no ‘E’ in the acronym ‘IMPROVE.’
