Overview
Emotion Regulation
Distress Tolerance
Interpersonal Effectiveness
Middle Path Skills
100

What are two goals of distress tolerance?

Handout 1

Survive crisis situations

Accept reality

Become free of having to satisfy the demands of your own desires, urges, and intense emotions

100
Treating physical illness, balance eating, avoid mood altering drugs and alcohol, balance sleep and get exercise make up what skill?
What is the PLEASE skill.
100

What skill do you use to get willingness?

What is validation

100
You use this skill to ask for what you want
What is DEARMAN
100
The gray area
What is Synthesis
200

True or False

Distress tolerance skills are meant for long-term use. 

Handout 3

False.

Short-term use. 

200
To do something that makes you feel good about yourself
What is build mastery.
200

Accepting things for what they are.

What is radical acceptance.

200
This module is to help improve what type of skills
What is communication skills
200
Digging your heals in
What is being willful
300

What are 2 examples of when it's appropriate to use distress tolerance skills. 

Handout 3

When there is intense pain that cannot be helped quickly. 

You want to act on your emotions, but it will make things worse. 

Emotion mind threatens to overwhelm you. 

You are overwhelmed, yet demands must be met. 

Arousal is extreme.


300
An emotion regulation skill that reduces emotional suffering right now.
What is build mastery.
300
The self soothe skills
What is touch, taste, smell, sound and vision
300
FAST stands for
What is be Fair, no Apologies, Stick to values, and be Truthful.
300
Doing what is needed
What is willingness
400

What is one example of when NOT to use distress tolerance skills. 

Handout 3

Every day problems. 

Solving all your life problems. 

Making your life worth living. 

400
The 3 functions of emotions
What is communicate to others and motivate our own behavior, influence or control other people's behavior and validate our own perception of event.
400

The letter in ACCEPTS mean...

What is Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts and Sensations.

400
GIVE stands for
What is be Gentle, show Interest, Validate and use and Easy manner.
400
This does not mean you agree
What is validation
500

What can happen if you over utilize distress tolerance skills? 

Handout 3

Overuse interferes with problem solving skills and change. 

Avoidance becomes your primary coping skill. 

Things can get worse. 

500
Doing the opposite of what you feel
What is opposite action.
500

The IMPROVE the moment skills are

What is Imagery, Meaning, Prayer, Relaxation, One crisis at a time, Vacation and Encourage yourself

500
DEARMAN stands for...
What is Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
500
Thinking in terms of good/bad or right/wrong
What is dialectics
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