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Distress Tolerance Toolbox
Clarifying Goals
Stuff
Mindfulness "How" Skills
Check The Facts
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

Digimon is short for what?

Digital Monsters


100

What are the “How” skills?

  • Nonjudgmentally
  • One-Mindfully
  • Effectively
100

Why Check the Facts?

  • Examining our thoughts and checking the facts can help us change our emotions.
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

Captain America’s shield is made of what?

Vibranium

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

Check the Facts is part of what DBT Module?

Emotion Regulation

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

The acronym EGOT stands for what?

  • Emmy, Grammy, Oscar, Tony
300

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

  • False. "Good/Bad" are never observable
300

What is the first step to Check the Facts?

  • Name your emotion (i.e. ask: "what is the emotion I want to change?")
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 was the main ingredient of the “secret stuff” that allowed the Tune Squad to win their 1996 classic?

Water


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 is the state fish of Hawai’i?

Humuhumunukunukuāpua’a


500

How can one-mindfulness help with emotions?


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:___