Emotions Regulation
Skills
Skills
This is the DBT module that includes Check the Facts, Opposite Action, and ABC PLEASE.
What is Emotion Regulation?
This is the DBT module that focuses on getting through crisis without making things worse
What is Distress Tolerance?
These are the four letters in the TIPP acronym.
What are Temperature, Intense exercise, Paced breathing, Paired muscle relaxation?
This is the emotion regulation skill you use when your emotion doesn't fit the facts.
What is Opposite Action?
Radical Acceptance means accepting this, not that you like it or agree with it.
What is reality (accept: what is, what happened)?*
You use this skill when fear doesn't fit the facts, requiring you to approach rather than avoid what you're afraid of.
What is Opposite Action?
You hold your breath and put your face in ice-cold water when using this crisis survival skill.
What is TIPP (accept: Temperature)?
You use lotion with pleasant scent, listen to soothing music, or look at beautiful images when practicing this five-sense skill.
What is Self-Soothe (accept: Self-Soothing with Senses)?
When you're sad and want to isolate, this skill tells you to get active and approach others instead
What is Opposite Action (accept: Opposite Action for Sadness)?
This is the opposite of willingness - when you refuse to participate or try, sitting on your hands and refusing to play.
What is Willfulness?
This is what the "B" stands for in ABC PLEASE - doing things that give you a sense of accomplishment.
*What is Build Mastery?*
This distress tolerance skill involves making a list ahead of time comparing the costs and benefits of two different choices.
What is Pros and Cons?
When using IMPROVE, you focus completely on just this many things at once to prevent your mind from problem-stacking.
What is one (One thing in the moment)?
For opposite action to work, you must act opposite all the way through in behavior, thoughts, AND this third channel.
What is body language (accept: posture, physical expression, physiology)?
After accepting reality, you make an active choice to participate in your life rather than sit on the sidelines - this is practicing which skill?
What is Turning the Mind?
This long-term emotion regulation skill uses the acronym that includes treating physical illness, balancing eating, and getting exercise.
What is ABC PLEASE (or PLEASE)?*
When you acknowledge that reality is what it is, even though you don't like it and didn't cause it, you're practicing this acceptance skill.
What is Radical Acceptance
This skill's acronym includes Imagery, Meaning, Prayer, Relaxation, One thing, Vacation, and Encouragement.
What is IMPROVE the Moment?*
Before you can use opposite action, you first need to use this other emotion regulation skill to determine if your emotion fits the facts.
What is Check the Facts?
You're accepting reality but also choosing to engage in problem-solving and moving forward - you're combining radical acceptance with this.
What is Willingness (accept: participating)?*
When you're having an emotion and need to determine if it matches the situation AND the intensity is appropriate, you use this two-part process.
What is Check the Facts (for both if it fits and if the intensity matches)?
When you stop fighting reality and make an inner commitment to accept what is, you're practicing this skill that redirects your mind
What is Turning the Mind?
In ACCEPTS, the "S" stands for using these five pathways to ground yourself in the present moment.
What is Sensations (or the five senses)?
When using opposite action for unjustified anger, you need to do this specific behavior toward the person, not just avoid them.
What is act kindly (accept: be gentle, do something nice)?
When you notice yourself thinking "I'll accept it if..." you're actually practicing this, which is the opposite of acceptance.
What is Willful Defiance (accept: Willfulness)