Mindfulness Skills
Emotion Regulation
Distress Tolerance
Interpersonal Effectiveness
Wildcard
100

Fully join in the moment, like when you’re lost in your favorite game.

Participate

100

Do the opposite of what your emotion urges if it isn’t helpful (e.g., go to practice even if you want to hide).

Opposite Action

100

Stop, Take a step back, Observe, Proceed mindfully—like hitting pause before reacting.

STOP

100

Be clear and direct about what you need.

Ask

100

Distress Tolerance - Use your 5 senses to calm down (music, scents, blankets).

Self-Soothe

200

Focus on one thing at a time instead of juggling 5 tabs in your brain.

One-Mindfully

200

Ask yourself: is my feeling true to what’s happening?

Check the Facts

200

Accept reality as it is, even if you don’t like it.

Radical Acceptance

200

Protect your boundaries when you don’t want to do something.

Say No

200

Distress Tolerance - Make the moment better with Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement.

IMPROVE

300

Notice what’s happening around you, like being a detective without jumping in.

Observe

300

Ride out strong feelings like surfing a wave—they will pass.

Urge Surfing

300

 Smile gently to shift your brain toward calm.

Half Smile –

300

Work it out without blowing up or shutting down.

Resolve Conflict

300

Interpersonal Effectiveness - Be Fair, don’t over-Apologize, Stick to values, be Truthful.

FAST –

400

See things without calling them “good” or “bad.”

Non-Judgmentally

400

Add fun/positive stuff to your day, Build mastery (practice skills), Cope ahead (plan for stress).

ABC

400

Pay attention to your breathing to slow down stress.

Observe the Breath –

400

Be Gentle, act Interested, Validate others, use an Easy manner.  

GIVE

400

Distress Tolerance - Distract yourself with Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, or Sensations.

ACCEPTS –

500

Put words to what you notice, like narrating a TikTok.

Describe

500

Practice kindness and gratitude to grow good feelings.

Loving Emotions

500

Change your body’s chemistry with Temperature, Intense exercise, Paced breathing, or Paired muscle relaxation.

TIPP

500

Describe, Express, Assert, Reinforce, stay Mindful, Appear confident, Negotiate.

DEARMAN

500

Emotion Regulation - Take care of your body (sleep, food, exercise) so your mood doesn’t get worse.

PLEASE

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