Distress Tolerance Toolbox
Clarifying Goals
Stuff
Mindfulness "How" Skills
Problem Solving
100
The self-soothing skill encompasses how many of the senses?
Five
100
What three types of effectiveness are there when clarifying goals?
- Relationship
- Objective
- Self-Respect
100
In golf, what is a birdie?
A score of one stroke under par
100
What are the “How” skills?
- Nonjudgmentally
- One-Mindfully
- Effectively
100
What is the foundational skill to problem solving?
Check the Facts. This ensures you have the right problem situation.
200
T/F: Distress tolerance skills are not meant to make you feel good
True. They're meant to get you through the crisis moment
200
What three skills are associated with clarifying goals?
- DEAR MAN
- GIVE
- FAST
200
What are the three Deathly Hallows?
- The Resurrection Stone
- The Cloak of Invisibility
- The Elder Wand
200
What is effectiveness?
- Focusing on what works; letting go of willfulness
- Whatever brings the least amount of harm to yourself; the least amount of harm to others; and is most aligned with your values.
200
T/F: emotions are always valid
True. Emotions are always valid, though not always sound.
300
Name a goal of Distress Tolerance.
- Survive crisis situations
- Accept reality
- Become free of intense emotions, urges, and desires
300
Would I use GIVE skills or FAST skills if my priority is to feel good about myself? Why?
FAST. These skills are used to preserve self-respect. GIVE skills are used to preserve the relationship.
300
What were the names of the elderly couple in Courage the Cowardly Dog?
Eustace and Muriel
300
T/F: you can see things as "good" or "bad."
False. "Good/Bad" are never observable
300
When life presents you with problems, how many options do you have?
Four. You can:
- Solve the problem (interpersonal effectiveness, middle path, problem-solving skills)
- Feel better about the problem (emotion regulation skills)
- Tolerate the problem (distress tolerance and mindfulness skills)
- Stay miserable (no skills)
400
What does the acronym ACCEPTS stand for in “Wise Mind ACCEPTS?”
- Activities
- Contributing
- Comparisons
- different Emotions
- Pushing away
- other Thoughts
- other Sensations
400
What does DEAR MAN stand for?
- Describe
- Express
- Assert
- Reinforce
- stay Mindful
- Appear confident
- Negotiate
400
How many “tetriminos” are there in Tetris?
Seven
400
The “how” skills are used with what other mindfulness skill: Observe, Describe, or Participate?
All of them
400
Name a goal of Emotion Regulation
- Understand and Name your own emotions
- Decrease the frequency of unwanted emotions
- Decrease emotional vulnerability
- Decrease emotional suffering
500
Why would something like Radical Acceptance or IMPROVE not be as effective when I’m under extreme distress and my emotions are almost intolerable?
I’m using the wrong distress tolerance skill. Per SUDS, what I need at that point is STOP or TIP
500
Name a goal of Interpersonal Effectiveness
- Be skillful in getting what you want and need from others
- Build relationships and end destructive ones
- Walk the middle path
500
What Hawaiian practice celebrates and pays respect to deities, nature, history, genealogy, and culture?
Hula
500
How can one-mindfulness help with emotions?
500
What emotion regulation skills help you to change your emotional response?
- Check the Facts
- Opposite Action
- Problem Solving