Emotional Regulation
This skill involves looking at the evidence to decide if your emotion fits the facts.
What is Check the Facts?
What does the "D" in DEAR MAN stand for, and what do you do in this step?
What is "Describe" – clearly state the facts of the situation.
If I care about the person and I want to act in a way that keeps the person respecting and liking me, what set of skills should I use?
What are GIVE skills?
This skill has you act opposite to what your emotion urges you to do.
What is Opposite Action?
This step is where you say exactly what you want or need.
What is "Assert"?
If I want to ask for something, resolve a problem, or have people take me seriously, what set of skills should I use?
What are DEAR MAN Skills?
This practice involves imagining your emotion like this natural movement.
What is A Wave?
What does the “G” in GIVE stand for, and how might you show it?
What is “Gentle” – staying non-attacking, avoiding threats or judgment.
This letter in FAST reminds you to be honest and avoid exaggerating or making up excuses.
What is “F” – Be Fair to yourself and the other person?
If you have an urge to avoid someone when you feel unjustified anger, what opposite action can you take?
What is "approach them"
This GIVE skill involves helps you communicates to another person that his or her feelings, thoughts, or actions make sense and are understandable to you in a particular situation.
What is “Validate”?
This part of FAST tells you not to sell yourself out just to please others.
What is “S” – Stick to values?
If sadness urges withdrawal, what would Opposite Action tell you to do?
What is "get active and engaged"?
If a teen is smiling and dropping their attitude while talking to their parents, which part of GIVE are they using?
What is “E” – Easy manner, using humor or a relaxed tone.
This FAST skill tells you to hold your ground with confidence and without guilt.
What is “T” – Be Truthful, and don’t act helpless or manipulate?