Show:
Distress Tolerance Toolbox
Clarifying Goals
Stuff
Mindfulness "How" Skills
Problem Solving
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

In golf, what is a birdie?

A score of one stroke under par

100

What are the “How” skills?

  • Nonjudgmentally
  • One-Mindfully
  • Effectively
100

What is the foundational skill to problem solving?

Check the Facts. This ensures you have the right problem situation.

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

What are the three Deathly Hallows?


  • The Resurrection Stone
  • The Cloak of Invisibility
  • The Elder Wand
200

What is effectiveness?

  • Focusing on what works; letting go of willfulness
  • Whatever brings the least amount of harm to yourself; the least amount of harm to others; and is most aligned with your values.
200

T/F: emotions are always valid

True. Emotions are always valid, though not always sound.

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

What were the names of the elderly couple in Courage the Cowardly Dog?


Eustace and Muriel

300

T/F: you can see things as "good" or "bad."

False. "Good/Bad" are never observable

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)
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

How many “tetriminos” are there in Tetris?

Seven

400

The “how” skills are used with what other mindfulness skill: Observe, Describe, or Participate?

All of them

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
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 Hawaiian practice celebrates and pays respect to deities, nature, history, genealogy, and culture?

Hula

500

How can one-mindfulness help with emotions?


500

What emotion regulation skills help you to change your emotional response?

  • Check the Facts
  • Opposite Action
  • Problem Solving