DBT Distress Tolerance

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Across
  1. 5. Evaluating consequences before acting on urges.
  2. 8. Fully acknowledging reality as it is.
  3. 9. An acronym for distraction skills using activities, contributing, comparisons, emotions, pushing away, thoughts, and sensations.
  4. 10. The "I" in TIP; brief vigorous movement.
  5. 11. Giving yourself compassionate self-talk.
  6. 14. Helping someone else to reduce your own suffering
  7. 17. Acronym for changing body chemistry quickly
  8. 18. Temporarily setting a painful problem aside.
  9. 20. Creating a different feeling by watching a funny movie or listening to uplifting music
  10. 21. The "I" in IMPROVE; mentally picturing a peaceful place.
  11. 23. A distress tolerance acronym focused on making the moment easier.
  12. 24. Slowing the breath to calm the nervous system.
  13. 25. Using intense but safe physical experiences like holding ice.
  14. 26. Looking at your situation in perspective without minimizing your pain.
Down
  1. 1. Tensing and relaxing muscles while breathing.
  2. 2. The first "A" in ACCEPTS; staying busy to shift attention.
  3. 3. Doing what works instead of fighting reality.
  4. 4. Choosing acceptance again each time the mind resists
  5. 6. Comforting yourself through your five senses
  6. 7. Taking a brief mental or physical break.
  7. 12. Focusing on only one task in the present moment.
  8. 13. Distracting your mind with puzzles, counting, or mental exercises
  9. 15. Deep breathing or progressive muscle relaxation.
  10. 16. Connecting with something larger than yourself (or your values).
  11. 19. Cooling the body to activate the dive reflex.
  12. 22. Finding purpose in a difficult experience.