Distress Tolerance Toolbox
Mindfulness of Thoughts/Emotions/Others
STUFF
Check The Facts
Strategies for Changing Behavior
100
The self-soothing skill encompasses how many of the senses?
Five
100
What are the mindfulness “how” skills?
- Nonjudgmentally
- One-mindfully
- Effectively
100
What does PEMDAS stand for?
- Parentheses
- Exponents
- Multiplication
- Division
- Addition
- Subtraction
100
Why Check the Facts?
Examining our thoughts and checking the facts can help us change our emotions.
100
What is the difference between reinforcement and punishment?
Reinforcement is when you want to increase a behavior, punishment is when you want to decrease a behavior
200
T/F: Distress tolerance skills are not meant to make you feel good
True. They're meant to get you through the crisis moment
200
What is the order of the mindfulness “what” skills?
1. Observe
2. Describe
3. Participate
200
How many infinity stones are there?
Six
200
Check the Facts is part of what DBT Module?
Emotion Regulation
200
T/F: “positive” and “negative” mean the same thing as “good” and “bad.”
False. Positive = something was added; Negative = something was taken away
300
Name a goal of Distress Tolerance.
- Survive crisis situations
- Accept reality
- Become free of intense emotions, urges, and desires
300
T/F: Concern over what someone is thinking of you is being mindful of others.
False. This is an example of being overfocused on self.
300
Name all the planets in our solar system
- Mercury
- Venus
- Earth
- Mars
- Jupiter
- Saturn
- Uranus
- Neptune
- Pluto*
*Pluto Forever
300
What is the first step to Check the Facts?
Name your emotion (i.e. ask: "what is the emotion I want to change?")
300
Rewards programs at (insert retail store here) are an example of what?
Positive reinforcement
400
What does the acronym ACCEPTS stand for in “Wise Mind ACCEPTS?”
- Activities
- Contributing
- Comparisons
- different Emotions
- Pushing away
- other Thoughts
- other Sensations
400
Why be mindful of thoughts?
So you can better observe your thoughts just as thoughts and not facts.
400
Solid Snake is the hero of what video game franchise?
Metal Gear
400
Name a goal of Emotion Regulation
- Understand and Name your own emotions
- Decrease the frequency of unwanted emotions
- Decrease emotional vulnerability
- Decrease emotional suffering
400
What is positive punishment?
Adding something undesirable to decrease behavior
500
Why would something like Radical Acceptance or IMPROVE not be as effective when I’m under extreme distress and my emotions are almost intolerable?
I’m using the wrong distress tolerance skill. Per SUDS, what I need at that point is STOP or TIP
500
What is meant by, “emotions are not so catastrophic?”
Catastrophe comes more from unwillingness to feel emotion, or secondary feelings and behaviors than the emotion itself
500
What mainland U.S. city is affectionally referred to as “the ninth island of Hawai’i?”
Las Vegas
500
What is an example of when Fear fits the facts?
- There is a threat to your life or that of someone you care about
- There is a threat to your health or that of someone you care about
- There is a threat to your well-being or that of someone you care about
- Other:___
500
Give an example of negative reinforcement
