Distress Tolerance
Emotional Regulation
Mindfulness
Interpersonal Effectiveness
Interactive
100
Letting go of the need to control, judge, and wish things were different than they are
What is Radical Acceptance
100
This skill means to make a plan for ourselves for dealing with a stressful situation we will encounter in the future
What is the Cope Ahead Skill
100
This skill combines your emotional mind and your reasonable mind
What is Wise Mind
100
Interpersonal Effectiveness skills help you improve this
What is Communication
100
Name three feelings you have felt this past week
Example feelings: Happy, sad, guilty, anxious, fearful, excited, devastated, shame, discouraged, content, angry, frustrated, annoyed, depressed, embarrassed, content, joyful, peaceful, and so on…
200
Temperature, intense exercise, paced breathing, progressive muscle relaxation
What is the TIPP skill
200
This skill involves choosing to do the opposite of what your emotions tell you to do
What is opposite action
200
The "WHAT" skill involves doing three actions. This particular action is when we take notice of our thoughts, feelings, and environment without reacting to them
What is Observe.
200
The "N" in DEAR MAN stands for this (to be willing, open, and flexible to compromise. Come prepared with alternatives to your request)
What is Negotiate
200
Write down up to five things that you feel grateful for today
Examples: Being alive, the weather, family/ friends, the food you ate for breakfast, making it to group, payday, having a roof over your head, etc.
300
This type of list can be helpful when you need to make a decision between two options.
What is a Pros and Cons List
300
These phrases are meant to help increase your self-confidence and self-love
What are Positive Affirmations
300
Practicing mindfulness involves this skill, in which we notice the experience without judging it, be within the moment, and focus on what works.
What is "HOW" skill
300
When you tell someone that you understand their feelings, wants, difficulties and opinions about the situation, you're using this GIVE skill
What is Validate
300
Practice Self Compassion: Write down one thing that you need to hear today (an affirmation)
Example: I am kind. I am a good parent. I am getting better every day. I have courage. I accept myself just as I am. I forgive myself. I am an unstoppable force of nature.
400
This skill involves doing things that feel pleasant, comforting, and provide relief from stress or pain.
What is Self Soothing
400
This skill involves allowing ourselves to surf the big feelings and not letting them crash over us
What is Riding the Wave
400
Self regulation is being able to control your _____
What is emotions
400
If you're asking someone for something and yelling at them, you're not using this GIVE Skill
What is Gentle
400
What kinds of stress management skills do you currently use?
EX: DBT skills, but also connecting with others, deep breathing exercises, practicing gratitude, engage in self-relaxation techniques, avoiding triggers you are aware of, and taking breaks when needed.
500
In the ACCEPTS Skill, the "A" stands for this
What is Activities
500
This skill involves four steps: Pausing for a moment, taking a deep breath, observing the situation, and thinking through the next step
What is the STOP Skill
500
This mindful activity includes posture, breathing, meditation, and stretching
What is Yoga
500
Focusing on someone else's communication and gaining clarity and understanding about the issue that they are bringing to the table. This is about responding, not reacting
What is Non-defensive Listening
500
Mindfulness requires us to observe our surroundings and be fully present. What might you observe here with your 5 sense?
Sight- people, produce, cash registers, shopping carts
Sounds- talking, music, announcements, squeaky carts, beeping from check-out line
Tastes- Free samples, your drink,
Touch- shopping cart, fruit, shopping bags, milk carton, frozen food
Smell- flowers, hand sanitizer, fish department, bakery department, detergent aisle