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DBT - DT
Dialectical Behavioral Therapy Distress Tolerance Unit
| Question | Answer |
|---|---|
| openness, accepting of help, courage, surrender, teachable | Willingness |
| uncooperative, headstrong, stubborn, defiant, self-serving (NOT a skill, but a barrier) | Willfulness |
| Turning the Mind | re-choosing, redirecting attention towards long term goals |
| Radical Acceptance | It is what it is, compassion, surrender to the facts |
| Awareness Exercises | Being attentive to your whole body while doing a task (often a simple task) |
| Half Smile | changing the chemistry in your brain by changing what you are doing with your mouth |
| Crisis Box | Dedicating a container to reminders of skills to get through a tough time |
| Activities | distraction strategy of finding things to do, and engaging in tasks that increase mastery |
| Contributions | random acts of kindness and senseless acts of beauty |
| Comparisons | thinking of when you were having a harder time |
| different Emotions | creating situations that produce feelings that are a unlike the feeling from which you are trying distract yourself (2 words) |
| Pushing away | Putting the source of distress in a box or on a shelf and coming back to it later |
| Thoughts | thinking about things that require focus and attention that are distracting |
| intense Sensations | distracting yourself with your senses (e.g., putting your face in ice water, a cold shower, holding a piece of ice until it melts) |
| Imagery | going somewhere else without moving your body |
| Meaning | people can survive any ‘what’ if they know their ‘why’ |
| Prayer | consciously connecting with one’s Higher Power, asking for help from the spiritual world; NOT barganing (if you fix this I'll do that) |
| Relaxation | settling down, loosening up, calming down, unwinding |
| One-thing-in-the-moment | Making a choice about what specific thing to focus and refocus on Here and Now |
| Vacation | Setting aside a concrete amount of time to take a break and intentionally distract yourself, or shift to self-comfort |
| self Encouragement | Affirmations, cheering yourself through difficulties, positive self-talk |
| Meaning | Finding value in hardship |
| Meaning | Making lemonade out of lemons |
| Comparisons | being grateful that your situation isn’t as bad as others |
| Comparisons | Remembering a time when you were doing better and believing that you can get there again |
| A in ACCEPTS | Activities |
| C in ACCEPTS | Contributions |
| C in ACCEPTS | Comparisons |
| E in ACCEPTS | different Emotions |
| P in ACCEPTS | Pushing away |
| T in ACCEPTS | Thoughts |
| S in ACCEPTS | intense Sensations |
| I in IMPROVE | Imagery |
| M in IMPROVE | Meaning |
| P in IMPROVE | Prayer |
| R in IMPROVE | Relaxation |
| O in IMPROVE | One-thing-in-the-moment |
| V in IMPROVE | Vacation |
| E in IMPROVE | Encouragement |
| "The truth is that the more that you try to avoid suffering, the more you suffer, because smaller and more insignificant things begin to torture you in proportion to your fear of being hurt." --Thomas Merton | Willingness |
Created by:
llongino
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