Distress Tolerance
ABC
PLEASE
Challenging Thoughts
Coping skills
100

What does it mean to self-soothe?

Use your five senses to relax.


100

Name 2 ways to Accumulate Positive Experiences.


Call/text friends, notice positive events, draw, color, read, watch something funny, make plans with someone
100

Why is treating physical illness important for your mood?

It can be more difficult to be motivated or make wise mind decisions when we aren't feeling well.
100

Challenge this thought: “I am stupid”

I am trying my best.

I have things that I am good at.

I don't always feel this way.

I am judging myself using emotional reasoning/labeling.

100

what is a common coping skill used by people at PHP?

music

200

Name two ways to use the ACCEPTS skill

Exercising, calling a friend, watch a funny movie, write down your thoughts and rip them up, sing, stress ball, etc.



200

Name 2 ways to build mastery.

Work on something you are already good at.

Learn a new still.

Do daily chores/tasks.

200

What happens when we eat too much or too little?

We can become irritable, sluggish, have difficulty concentrating, etc.

200

Challenge this thought: “I am never going to get better”

I am working on getting better.

I can't predict the future.

I can seek help from others.

Change takes time.

200

what are reasons someone might use unhealthy coping skills?

multiple correct answers: they might be learned from family/friends, they feel good in the moment, not knowing other ways to cope etc

300

Name two ways to use the IMPROVE the Moment skill.

Imagery, find meaning, meditate, cuddle with a pet, focus on one thing at a time, do a new project, make a list of your positive qualities, etc.


300

Give an example of a way to Cope Ahead for a difficult situation.

Think of what concerns you have and consider what positive coping skills could be helpful, ask someone for advice, etc.


300

Name 2 ways to get exercise even on a busy day.

take the stairs, walk while you are on the phone, take a quick walk outside, take time to stretch, etc.

300

“I feel depressed, so I can’t do my homework" is an example of which distortion? 

Emotional Reasoning


300

what are examples of grounding skills?

deep breathing, 5-4-3-2-1, counting, using fidgets, etc

400

What does the acronym ACCEPTS stand for?


Activities, Contributing, Comparisons, Emotions, Push away, Thoughts, Sensations

400

What does it mean to Build Mastery?

doing something that makes you feel confident, capable, and in control.

400

List 3 things that can help improve sleep.

Making environment comfortable, getting on a schedule, reducing naps, getting exercise (not too close to bedtime!), avoiding caffeine, don't use bed for school, etc.

400

Where do core beliefs come from?

early experiences, social media, school, friends, family, etc. 

400

this coping skill requires using your imagination create a calming space. 

visualization, imagine a perfect place. 

500

What does the acronym IMPROVE stand for?

Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement


500

What does each letter of ABC in ABC PLEASE stand for?

Accumulating Positive Experiences, Building Mastery, Coping Ahead


500

What does each letter in PLEASE stand for?

treat PhysicaL illness, balance Eating, Avoid mood-altering drugs, balance Sleep, get Exercise


500

Why might it not be helpful to challenge the core belief "I am stupid" with "I am not stupid?"

If you don't believe this, you probably won't be able to notice evidence for it.


500

what is one important skill you have learned at PHP? why is it valuable to you?

answers will vary. 

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