Introduction - Weeks 4-6 - Distress Tolerance - Flashcard set 3 (Version 2)
What is paired muscle relaxation and how is it used in behavioral therapies for anxiety disorders?
Paired muscle relaxation is a skill that involves tensing and then relaxing muscle groups while pairing relaxation with exhaling and saying “relax.” It is used as a skill in behavioral therapies for anxiety disorders.
What are distracting skills and how many sets are there?
Distracting skills involve turning attention to something else. There are seven sets of distracting skills remembered by the sentence “Wise mind ACCEPTS.”
What is the importance of practicing and rehearsing coping skills?
Practice and rehearsal are important for mastering coping skills.
What is self-soothing and why is it important to balance it with problem-solving?
Self-soothing involves doing things that feel pleasant and comforting. It is important to balance it with problem-solving to avoid becoming too reliant on self-soothing as a method to avoid painful emotions.
What is the body scan technique and how can it be used for self-soothing?
The body scan technique involves focusing on each part of the body and noticing any sensations. It can be used for self-soothing by bringing awareness to the body and allowing oneself to relax.
What is the importance of avoiding thinking about triggers when using ice water or a cold pack to reduce negative emotions?
It is important to avoid thinking about the triggers that caused the negative emotions in the first place to prevent them from resurfacing.
How can engaging in a different activity after using ice water be helpful in preventing the urge to engage in problem behaviors?
Engaging in a different activity after using ice water can help prevent the urge from resurfacing by distracting from the negative emotions and providing a new focus of attention.
What are some cognitive techniques that can help improve the moment?
Cognitive techniques such as positive thinking and imagining can help improve the moment.
Why is it important to find what works best for each individual when it comes to improving the moment?
It is important to find what works best for each individual when it comes to improving the moment because everyone is different and what works for one person may not work for another.
