Distress Tolerance Toolbox
Mindfulness of Thoughts, Emotions, and Others
STUHUHUFF
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’s a Pikachu?
Poke'mon
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 better
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
Name the four Hogwarts houses and their animal mascots
- Gryffindor – Lion
- Slytherin – Snake
- Hufflepuff – Badger
- Ravenclaw – Eagle
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
What is the name of Han Solo's ship?
The Millenium Falcon
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
How much wood would a woodchuck chuck if a woodchuck could chuck wood?
A woodchuck would chuck as much wood as a woodchuck could chuck if a woodchuck could chuck wood
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
Base to summit, what is the tallest mountain on Earth?
Mauna Kea
500
What is an example of when Guilt fits the facts?
- Your own behavior violates your own values or moral code
- Other:
500
Give an example of negative reinforcement
