Distress Tolerance Skills
This skill encourages you to fully feel your emotion without trying to stop it, fighting it, or pushing it away.
What is Ride the Wave?
Emotions, unclear goals, and unhelpful beliefs can all get in the way of doing this effectively in relationships.
What is acting skillfully (or communicating skillfully)?
This feeling focuses on regret about something you've done, rather than feeling bad about who you are.
What is guilt?
These DBT skills help reduce emotional vulnerability by taking care of your physical body and health.
What are the PLEASE skills?
What is the only U.S. state that’s made up entirely of islands?
What is Hawaii?
In a tough situation, this skill involves comparing the outcomes of acting on emotion mind versus using your coping tools.
What is Pros and Cons?
This GIVE skill means using a soft tone of voice, facial expression, and manner.
What is Gentle?
This term can be used to describe the invisible line between what you are responsible for and what others are.
What is a boundary?
This mindfulness skill reminds you to do one thing at a time, without distractions.
What is One-Mindfully (a HOW skill)?
What’s the name of the tallest mountain in the world?
What is Mount Everest?
This part of the IMPROVE skill involves imagining a calming scene to help you feel better in the moment.
What is Imagery?
This FAST skill reminds you to hold on to your personal beliefs and priorities, even when it's hard.
What is stick to your values?
One sign of low self-esteem is focusing only on failures and ignoring these.
What are your strengths or positives?
This emotion regulation skill means practicing something you're not yet good at to help you build your confidence and sense of competence.
What is Building Mastery?
What’s the term for animals that only eat plants?
What are herbivores?
This skill asks you to gently turn your thoughts back toward acceptance every time your mind resists reality.
What is Turning the Mind?
This DEAR MAN step reminds you to communicate your feelings about the situation.
What is Express?
When you question the accuracy of your negative self-beliefs you are doing this ____?
What is challenging cognitive distortions (or core beliefs)?
This emotion regulation skill reminds you to reality test before reacting to your emotions.
What is Check the Facts?
What’s the name of the world’s longest river?
What is the Nile?
This mindset skill involves choosing openness and flexibility over resistance and stubbornness.
What is Willingness?
In DBT, this is the term for when short-term emotions override our minds and take priority over long-term goals in a relationship.
What is emotion mind?
This cognitive distortion involves seeing things in black-and-white terms, with no in-between.
What is all-or-nothing thinking?
This emotion regulation skill helps you prepare for future challenges by imagining how you'll manage the challenge.
What is Coping Ahead?
What type of tree do acorns come from?
What is an oak tree?