Emotions
ABC Skills
PLEASE Skills
Opposite Action
Other Skills
100

These are reasons why we have emotions (name one reason why emotions are a good thing)

1. Emotions give us information

2. Emotions communicate to, and influence others

3. Emotions motivate and prepare us for action

100

What does the A in "ABC PLEASE" stand for?

Accumulating positive emotions

100

What does the PL stand for in PLEASE?

Treat physical illness
100

What does "acting opposite" mean?

Act opposite to the action urge when the emotion is doing more harm than good

100

What are the steps of the wave skill?

1. Experience your emotion

2. Practice mindfulness of emotional body sensations

3. Remember: you are not your emotion

4. Don't judge your emotion

200

What might be a way that anxiety benefits us?

Example: to protect us from dangerous situations

200

What does the B in "ABC PLEASE" stand for?

Build mastery (learn skills)

200

What does the first E in PLEASE stand for?

Balance eating

200

What is the opposite action for anger?

Gently avoid

200

What is the purpose of the "check the facts" skill?

To ensure that you are interpreting a situation correctly, and to explore whether there might be other explanations or perspectives to consider.

300

What might be an example of the purpose of anger?

Ex: Tells us when something might be wrong or unjust

300

What does the C in "ABC PLEASE" stand for?

Cope ahead of time with emotional situations

300

What does the A in PLEASE stand for?

Avoid mood-altering drugs

300

What is the opposite action for sadness?

Get active

300

Why might you use the "problem solving" skill steps?

To help you evaluate how to best solve a problem to reduce your distress related to that problem
400

What might be an example of the purpose of sadness?

Ex: to show us the importance of something, to show us when something might be missing, to allow us to reflect on what matters to us

400

Name 3 activities you might do when using the "accumulating positive emotions" skill.

Ex: watch a movie, call a friend, listen to music, etc.

400

What does the S in PLEASE stand for?

Balance sleep

400
What is the opposite action for fear/anxiety?

Approach

400

What is mindfulness?

Being fully present in the moment, not focusing on the past or future. Being non-judgmental and aware.

500

What might be an example of the purpose of joy or happiness?

Ex: to indicate that we are happy, to indicate wellbeing

500

How do you use the "cope ahead" skill?

1. Describe the situation that may cause negative emotions-check the facts

2. Decide what DBT skills to use

3. Imagine the situation in your mind as vividly as possible

4. Practice coping effectively in your mind

500

What does the second E in PLEASE stand for?

Get exercise
500

What is the opposite action for jealousy?

Let go of controlling others' actions (when it does not fit the facts or is not effective)

500

tWhat is the purpose of the "build mastery" skill?

To help you feel more competent and in control of your life