Distress Tolerance Skills - Video 21 - Flashcard Set
What are the two elements of distress tolerance?
Crisis survival skills and reality acceptance skills.
What does reality acceptance involve?
Accepting reality as it is to relieve excess distress.
What is a crisis and how does it often start?
A crisis often starts with an external trigger and can lead to inner distress.
What are the six basic crisis survival skills?
The STOP technique, pros and cons list, TIP, intense exercise, paced breathing, and progressive muscle relaxation.
What is distraction and how is it used in distress tolerance?
Distraction is a temporary technique to set aside problems or emotions until they cool down.
What is self-soothing with senses?
Self-soothing with senses involves using pleasurable or calming stimuli for sight, sound, smell, taste, and touch.
What does the acronym IMPROVE stand for and what does it offer?
IMPROVE stands for imagery, meaning, relaxation, a brief vacation, and encouragement. It offers techniques for improving the moment.
What should be done once familiar with the distress tolerance skills?
Create a crisis survival plan to list the steps and skills to use in a crisis.
Where should the crisis survival plan be kept for easy access?
In your phone.
What can distress tolerance do in relation to a crisis?
Distress tolerance can stave off a crisis by reacting to potential triggers in a strategic and mindful way.
How can distress tolerance help individuals deal with crises?
Distress tolerance can teach individuals how to tolerate crises without making things worse and can offer strategies for managing distress during a crisis.
