Build Distress Tolerance
Survive crisis without making things worse
Survive crisis without making things worse
Build Distress Tolerance
TIPP
Change your body chemistry quickly in crisis using TIPP: change your Temperature, do Intense exercise, use Paced breathing, and try Paired muscle relaxation
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STOP
Pause before acting on impulses to prevent making situations worse using STOP: Stop what you're doing, Take a breath, Observe your thoughts and feelings, and Proceed mindfully
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Self-Soothing
Comfort yourself through your five senses during difficult times
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IMPROVE
Distract and cope using IMPROVE: Imagery, find Meaning, Prayer/meditation, Relaxation, focus on One thing, take a mental Vacation, and use Encouragement
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Radical Acceptance
Completely accept reality as it is, without fighting against what you cannot change
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Different Action
Act opposite to your urges when emotions don't fit the facts
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Half-Smiling
Use facial expressions to influence your emotional state and promote acceptance
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Keep Learning!
Complete skills to earn leaves and grow your tree. Each completed skill gives you 5 leaves!