distress tolerance
What is the main goal of distress tolerance skills?
To help you survive crisis situations without making things worse.
What’s the benefit of using the “one-mindfully” skill in high-stimulation environments like school or group homes?
It helps reduce overwhelm by focusing attention on one task or sensation at a time, lowering stress and improving control.
How does being too aggressive or too passive interfere with DEAR MAN effectiveness?
Aggression breaks trust; passivity sacrifices needs. DEAR MAN aims for respectful, assertive balance.
How can identifying your emotion’s function help you choose the right coping strategy?
Understanding why you're feeling something helps you decide whether to act on the emotion or use opposite action.
what year was JW born?
1964
How does radical acceptance differ from giving up in a painful situation?
Radical acceptance means acknowledging reality fully so you can respond wisely—not giving up, but letting go of resistance to reduce suffering.
Why is it important to “describe” your internal experiences instead of just reacting to them?
Describing creates space between feeling and action, helping you respond thoughtfully rather than impulsively.
What might it look like to “negotiate” in a DEAR MAN request when the other person says no?
Offering compromises, alternative solutions, or timing changes while still advocating for your needs.
What are some signs that an emotional response is not fitting the facts?
The intensity is too high for the situation, or the emotion doesn’t match the facts (e.g., feeling shame for asking for help).
where did JW go to high school at
state borough high school
What role does distraction play in distress tolerance, and when can it become unhealthy?
Distraction helps delay impulsive actions, but overuse can lead to avoidance if emotions are never processed.
How can mindfulness help interrupt negative thinking patterns?
By observing thoughts without judgment, you reduce their power and create choice in how to respond.
How can the GIVE skills improve conflict resolution with someone who isn’t using DBT skills?
GIVE keeps the relationship intact by showing respect and validation, even when the other person is emotional or unskilled.
How does “ABC PLEASE” help prevent emotional overload?
It strengthens emotional resilience by maintaining physical health and creating positive experiences regularly.
where did JW attend basic training at?
fort Benning gorgia
When using the "IMPROVE the Moment" skill, what does the “V” (Values) step ask you to do?
Connect with your deeper values to help you stay grounded and make choices that align with who you want to be.
What’s the difference between mindfulness and zoning out?
Mindfulness involves awareness and intentional focus; zoning out is a passive, often unconscious escape.
Why is maintaining eye contact or a calm tone considered part of “Appearing confident”?
Your nonverbal communication influences how seriously others take you and can support or weaken your words.
What makes opposite action effective when dealing with fear or anger?
It sends new signals to your brain and body that reduce the emotion’s intensity and rewire emotional patterns over time.
what is JW's highest education?
master's in accounting
How can self-soothing using the five senses regulate your nervous system during distress?
Activating sensory pathways (sight, sound, touch, etc.) helps shift focus and calm the body’s stress response.
How does practicing mindfulness regularly improve emotional regulation over time?
It strengthens your ability to notice emotions early, manage reactions, and shift attention away from triggers.
When using FAST skills, what does “Stick to values” mean during peer pressure or group conflict?
It means you act in ways that reflect your personal beliefs, even if it costs popularity or easy approval.
What is the danger of suppressing emotions instead of regulating them?
Suppressed emotions often build up and explode later or turn into chronic anxiety, depression, or harmful behavior.
what are the measurements on a lensatic compass?
360 degrees and 6400 mils