Distress Tolerance Skills Crisis Survival Reality Acceptance Short-Term Problems Long-term, enduring, or permanent problems
: Crisis Survival Distracting: ACCEPTS Activities Comparisons Contributing opposite Emotion Pushing away Thoughts intense Sensations
: Crisis Survival Improve the Moment: IMPROVE Imagery Meaning Prayer Relaxation One thing in the moment Vacation Encouragement/Cheerleading
: Crisis Survival Pros and Cons Consider the advantages of using skills to get through a crisis Consider the disadvantages of using skills Consider the advantages of NOT using skills to get through a crisis Consider the disadvantages of NOT using skills
: Crisis Survival Self-Soothing Identify sensations that are pleasant, calming, and reduce physiological arousal. If you have to walk through hell, you might as well do it in comfortable shoes. If you have to sit in hell, you might as well sit in a comfortable chair. Self-soothe kits
: Reality Acceptance 3 principles of Reality Acceptance Reality is as it is (all things are as they are). Everything has a cause (or everything is caused- this is different that everything happens for a reason). Life is (can be) worth living even with pain.
: Reality Acceptance Turning the Mind Turning your attention toward reality as it is in any given moment Making a commitment to continue to face/accept reality as it is. Turning back toward reality when you have turned away from it.
: Reality Acceptance Radical Acceptance Accepting fully, from deep inside that reality is as it is. Accepting that reality could be no other way in this moment given everything that has come before this moment.
: Reality Acceptance Willingness versus Willfulness Being willing to do what is necessary in the moment to continue to build a life worth living. Willingness is akin to an open handed stance, committing to being effective by doing what is required by the moment. Willfulness is akin to a clenched fist, refusing to do what is necessary even when you know what to do.