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Smarter Than BPD > Introduction - Weeks 4-6 - Distress Tolerance - Flashcard set (Version 1) > Flashcards

Introduction - Weeks 4-6 - Distress Tolerance - Flashcard set (Version 1)

1
Q

What are some skills that can help you survive a crisis situation?

A

How to cope with your feelings and how to make changes that will improve the situation

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2
Q

What is radical acceptance?

A

Accepting oneself and one’s life no matter what the circumstances are

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3
Q

What is the difference between pain and suffering?

A

Suffering is pain plus nonacceptance

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4
Q

How can accepting reality help us move forward in life?

A

It can help us turn suffering into pain that can be tolerated, and move forward in life

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5
Q

What is the goal of crisis survival skills?

A

To enable us to survive a crisis without making things worse

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6
Q

What are some examples of crisis survival skills?

A

The STOP skill, Pros and Cons, TIP skills, Distracting, Improving the moment, and Self Soothing

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7
Q

What is an example of a situation where using a crisis survival skill would be beneficial?

A

When you have an intense urge to do something that you know will make matters worse

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8
Q

What are some examples of “effective and functional behavior” that can help avert an emotional crisis?

A

Continuing to communicate, problem solve, and cope with difficult situations

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9
Q

What are some examples of negative outcomes that can result from a crisis?

A

Eviction, drug use, and attacking another person

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10
Q

How can using survival skills in every painful situation or to avoid every unwanted emotion make things worse rather than better in the long term?

A

Problems will never be resolved

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11
Q

What are some skills that can be used to lower the intensity of pain?

A

distraction, selfsoothing, and improving the moment

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12
Q

How can you distract yourself when you are having an urge?

A

By calling a friend and asking him to come over for a while and watch a movie on TV

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13
Q

How do you know if the crisis survival skills are working?

A

Time passes and things have not gotten worse

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14
Q

What is the goal of using pros and cons?

A

To see that accepting reality and tolerating distress leads to better outcomes than doing reject reality and refusing to tolerate distress

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15
Q

What are some examples of when pros and cons can help us resist impulsive or destructive urges?

A

Using drugs, bingeing and purging, or having angry outbursts at others

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16
Q

What are the short-term and long-term consequences of a crisis behavior?

A

Relief and feeling better immediately, but the long-term consequences may be a hangover that interferes with work or ruining a relationship

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17
Q

What is the purpose of a pros-and-cons list?

A

To help you make a decision by listing the positive and negative aspects of each option

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18
Q

What is the STOP skill?

A

A skill that helps individuals refrain from acting impulsively on their emotions and making a difficult situation worse

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19
Q

What is the main purpose of the STOP skill?

A

To help you stay in control when your emotions are about to take over

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20
Q

What might happen if you act on your anger and attack the person who provoked you?

A

You might get hurt, be jailed, or be fined

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21
Q

What is the “Wise mind ACCEPTS” acronym used for?

A

It is a useful way to remember the seven sets of distracting skills that can be used to turn attention away from painful emotions or distress.

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22
Q

How can engaging in neutral or opposite activities help reduce impulsive urges and distress?

A

By shifting focus away from negative emotions or thoughts.

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23
Q

What is the importance of self-soothing during crises?

A

It is important to balance self-soothing with problem-solving during crises.

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24
Q

How can imagery be used as a coping mechanism?

A

Imagery can be used to distract, soothe, and make future rewards more salient.

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25
Q

What is the TIP skill?

A

TIP skill involves using cold water on the face to induce the dive reflex and reduce arousal.

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26
Q

What is the concept of One-Mindfulness?

A

One-Mindfulness involves focusing on one thing at the moment to provide time to settle down.

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27
Q

What is the premise of Victor Frankl’s book “Man’s Search for Meaning”?

A

The premise is that people need to find or create meaning in their lives to survive terrible suffering.

28
Q

What are the two types of prayer discussed in the text?

A

Acceptance prayer and “Why me?” prayer.

29
Q

Why is it important to track which type of prayer is most helpful during a crisis?

A

To identify the most effective coping mechanism for future crises.

30
Q

What is the importance of self-soothing during crises?

A

It is important to balance self-soothing with problem-solving during crises.

31
Q

How can imagery be used as a coping mechanism?

A

Imagery can be used to distract, soothe, and make future rewards more salient.

32
Q

What is radical acceptance and what is the goal of practicing it?

A

Radical acceptance is fully accepting a situation without anger or bitterness, including the present and the past, as well as reasonable probabilities about the future. The goal of practicing radical acceptance is to bring about peace and contentment with life.

33
Q

Why is it important to accept reality and what are the consequences of rejecting it?

A

Accepting reality is important for problem-solving and adapting to difficult situations. Failure to accept reality can lead to despair, bitterness, resentment, and undue shame or guilt. Rejecting reality does not change reality and can lead to unrealistic demands.

34
Q

What is the relationship between accepting reality and pain?

A

Pain cannot be avoided and rejecting reality turns pain into suffering. Radical acceptance transforms unbearable suffering into bearable pain. Accepting reality can bring freedom from painful emotions.

35
Q

Why can acceptance be difficult and what are the consequences of refusing to accept reality?

A

Acceptance can be difficult due to fear of sadness. Refusing to accept reality can interfere with reducing pain.

36
Q

How do exposure, behavioral activation, and opposite action help with mental health disorders?

A

Exposure is a painful but critical component of PTSD and anxiety disorder treatment. Behavioral activation and opposite action are necessary to overcome depression. Both require doing things that depressed people don’t want to do.

37
Q

Can life be worth living even when it contains pain?

A

Yes, life can be worth living even when it contains pain.

38
Q

What is the relationship between accepting limitations on the future and radical acceptance?

A

Limitations on the future must be accepted if they are highly likely. Radical acceptance involves accepting actual facts about the present and the past, and reasonable probabilities about the future.

39
Q

How does radical acceptance contribute to building a life worth living in difficult situations?

A

Acceptance is necessary to build a life worth living in difficult situations. Acceptance may lead to sadness, but deep calm usually follows. Acceptance can lead to moving on with life.

40
Q

How can making comparisons help manage overwhelming emotions?

A

Making comparisons can recast one’s own situation in a more positive light, which can help manage overwhelming emotions.

41
Q

What is the difference between willingness and willfulness?

A

Willingness is the readiness to respond to life’s situations wisely, as needed, voluntarily, and without a grudge, while willfulness is trying to control events, denying life, holding back, or focusing on ego.

42
Q

What is the first step to becoming willing?

A

Observing willfulness and radically accepting it are the first steps to becoming willing.

43
Q

How can practicing coping strategies help with acceptance?

A

Practicing coping strategies and developing a plan for catching oneself when drifting away from acceptance can be helpful.

44
Q

What is half-smiling?

A

Half-smiling is a way of accepting reality with the body and can help control emotions.

45
Q

What is the goal of mindfulness?

A

The goal of mindfulness is not to suppress thoughts or have an empty mind, but to notice thoughts without becoming attached to them or pushing them away.

46
Q

How can mindfulness help reduce suffering?

A

Mindfulness can help change our relationship to negative or painful thoughts to reduce suffering.

47
Q

Why is it important to remember that you are not your thoughts?

A

Remembering that you are not your thoughts can help prevent acting on them and reduce suffering.

48
Q

How can building a wall to keep thoughts out be counterproductive?

A

Building a wall to keep thoughts out can result in them coming back and causing more suffering.

49
Q

What is the key idea when turning the mind towards acceptance?

A

The key idea is to turn the mind towards acceptance and focus on doing what works.

50
Q

What is the benefit of observing thoughts for individuals struggling with addiction?

A

Observing thoughts helps individuals separate themselves from their thoughts and see them as temporary sensations of the mind.

51
Q

What is dialectical abstinence and how does it differ from traditional approaches to relapse prevention?

A

Dialectical abstinence is a relapse prevention approach that combines absolute abstinence and harm reduction. It differs from traditional approaches by replacing the “either-or” relationship between abstinence and harm reduction with a “both-and” stance.

52
Q

What is the dialectical tension in dialectical abstinence?

A

The dialectical tension in dialectical abstinence is the commitment to abstinence while accepting the possibility of a lapse.

53
Q

How do people who commit to abstinence and harm reduction differ in terms of relapse and recommitment?

A

People who commit to abstinence stay abstinent longer, but it takes them longer to recommit after a slip. People who commit to harm reduction get back on track faster after a slip, but they relapse quicker.

54
Q

Why is making a strong verbal commitment to abstinence essential for success?

A

Making a strong verbal commitment to abstinence is essential for success because it helps individuals stay committed to their goal and reinforces their decision to stay clean.

55
Q

How can one prepare for abstinence and avoid high-risk situations?

A

One can prepare for abstinence by avoiding high-risk situations and developing reinforcing activities.

56
Q

What is the dialectical approach to dealing with the possibility of relapse?

A

The dialectical approach replaces the “either-or” relationship between abstinence and harm reduction with a “both-and” stance, which allows individuals to prepare for the possibility of relapse.

57
Q

What is the importance of a clear mind in addiction recovery?

A

A clear mind involves staying clean while remaining aware of the dangers of relapse and actively engaging in behaviors to prevent it, which can increase the chances of successful recovery.

58
Q

What are some examples of addict mind behaviors?

A

Engaging in addictive behavior, stealing, lying, and isolating are examples of addict mind behaviors.

59
Q

What are some clear mind behaviors?

A

Abstaining from addictive behavior and being vigilant for temptation are clear mind behaviors.

60
Q

What is the concept of burning bridges and how does it relate to addiction?

A

Burning bridges involves cutting off connections to potential triggers for addictive behavior and building new mental images to compete with addiction urges. It relates to addiction by helping individuals commit to discarding all threats to abstinence and getting rid of anything that makes addiction possible.

61
Q

What is urge surfing and how is it related to mindfulness?

A

Urge surfing is a form of mindfulness that involves non-reactive observation of urges to engage in addictive behavior. It is related to mindfulness by helping individuals observe their thoughts and emotions without judgment.

62
Q

What is adaptive denial and how can it be helpful in stopping addictive behavior?

A

Adaptive denial involves convincing oneself that engaging in addictive behavior is not a possibility and putting off addictive behavior for short periods of time. It can be helpful in stopping addictive behavior by allowing individuals to delay their impulses and make more rational decisions.

63
Q

What is alternate rebellion and why is it important?

A

Alternate rebellion involves finding another rebellious but nondestructive behavior to substitute for addictive behavior. It is important because it allows individuals to satisfy their desires to rebel without engaging in harmful behavior.

64
Q

What is abstinence sampling and how can it be helpful in stopping addictive behavior?

A

Abstinence sampling involves trying out abstinence to see its benefits. It can be helpful in stopping addictive behavior by allowing individuals to experience the positive effects of abstinence and motivating them to continue.

65
Q

How can reinforcement from others be helpful in stopping addictive behavior?

A

Reinforcement from others for not engaging in addictive behaviors can be helpful by providing positive feedback and motivation for individuals to continue their abstinence.

66
Q

What are apparently irrelevant behaviors and how do they relate to addiction?

A

Apparently irrelevant behaviors are actions that lead to addictive behavior. They relate to addiction by serving as triggers or cues for addictive behavior.

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