Emotional Regulation
Opposite Action Means
Doing the opposite of what your emotion urges you to do
Skills used to survive a crisis without making things worse
What is Distress Tolerance?
DEAR MAN is used for
Asking for what you want or saying no
Paying attention on purpose, in the present moment, without judgment
What is mindfulness?
Seeing things as all good or all bad
What is All-or-Nothing Thinking?
Name one PLEASE skill
(Physical illness, Eating, Avoid mood-altering substances, Sleep, Exercise)
TIPP stands for
Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation
The “R” in DEAR MAN stands for
Reinforce
Name one “What Skill”
Observe, Describe, Participate
Assuming you know what others think
What is Mind Reading?
This skill helps reduce vulnerability to intense emotions
What is PLEASE?
Name one ACCEPTS skill
(Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations)
GIVE skills are used to
Maintain relationships
Name one “How Skill”
Nonjudgmentally, One-mindfully, Effectively
Expecting the worst possible outcome
What is Catastrophizing?
Doing small achievable task to feel competent and in control
What is Building Mastery?
Holding ice or splashing cold water is part of this skill
What is Temperature (TIPP)?
FAST skills help you
Keep your self-respect
This skill means focusing on one thing at a time (not multitasking)
What is One-Mindfully?
Taking things personally that aren’t about you
What is Personalization?
This skill focuses on increasing positive experiences over time
What is Accumulating Positive Emotions?
This skill helps you accept reality as it is (not approving it)
What is Radical Acceptance?
If you need to ask your parents about boundaries with your phone what skill are you using?
What is using DEAR MAN?
I notice my heart is racing and my hands are sweaty
What is Observing?
“I failed one test so I’m stupid at everything"
What is Overgeneralization?