Distress Tolerance Toolbox
Clarifying Goals
Stuff
Problem Solving
Mindfulness "How" Skills
100
The self-soothing skill encompasses how many of the senses?
Five
100
What three types of effectiveness are there when clarifying goals?
- Relationship
- Objective
- Self-Respect
100
What is the name of Target’s mascot?
Bullseye
100
What is the foundational skill to problem solving?
Check the Facts. This ensures you have the right problem situation.
100
What are the “How” skills?
- Nonjudgmentally
- One-Mindfully
- Effectively
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 three skills are associated with clarifying goals?
- DEAR MAN
- GIVE
- FAST
200
In a standard deck of cards, what are the names of each suit?
- Spades
- Diamonds
- Clubs
- Hearts
200
T/F: emotions are always valid
True. Emotions are always valid, though not always sound.
200
What is effectiveness?
Focusing on what works; letting go of willfulness
300
Name a goal of Distress Tolerance.
- Survive crisis situations
- Accept reality
- Become free of intense emotions, urges, and desires
300
Would I use GIVE skills or FAST skills if my priority is to feel good about myself? Why?
FAST. These skills are used to preserve self-respect. GIVE skills are used to preserve the relationship.
300
Including endzones, how many yards is an American football field?
120
300
When life presents you with problems, how many options do you have?
Four. You can:
- Solve the problem (interpersonal effectiveness, middle path, problem-solving skills)
- Feel better about the problem (emotion regulation skills)
- Tolerate the problem (distress tolerance and mindfulness skills)
- Stay miserable (no skills)
300
T/F: you can see things as "good" or "bad."
False. "Good/Bad" are never observable
400
What does the acronym ACCEPTS stand for in “Wise Mind ACCEPTS?”
- Activities
- Contributing
- Comparisons
- different Emotions
- Pushing away
- other Thoughts
- other Sensations
400
What does DEAR MAN stand for?
- Describe
- Express
- Assert
- Reinforce
- stay Mindful
- Appear confident
- Negotiate
400
What arcade game features an amphibian trying to cross a road and river?
Frogger
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
The “how” skills are used with what other mindfulness skill: Observe, Describe, or Participate?
All of them
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
Name a goal of Interpersonal Effectiveness
- Be skillful in getting what you want and need from others
- Build relationships and end destructive ones
- Walk the middle path
500
What do the eight stripes of the Hawaiian flag represent?
The eight Hawaiian islands
500
What emotion regulation skills help you to change your emotional response?
- Check the Facts
- Opposite Action
- Problem Solving
500
How can one-mindfulness help with emotions?
