Distress Tolerance
This simple skill involves putting cold water on your face or holding an ice pack to your cheeks to quickly calm the nervous system.
What is TIP?
This skill helps you name and understand your emotional experience, rather than react blindly to it.
What is observing and labeling emotions?
This is the practice of paying attention to the present moment, without judgment.
What is Mindfulness?
In DEAR MAN, the “D” stands for this — stating clearly what you want or need.
What is Describe?
This is the name of the therapy dog that comes to visit every Wednesday.
What is Rip?
This acronym stands for a set of crisis survival skills: Distract, Self-soothe, Improve the moment, and Push away.
What is DISTRACT?
This DBT skill involves doing the opposite of what your emotion urges you to do, when acting on the emotion would be harmful.
What is Opposite Action?
This common breathing method uses a 4-second inhale, 4-second hold, 4-second exhale, and 4-second hold.
What is Box-Breathing?
In GIVE skills, the “V” reminds you to do this with your facial expression and body language to show you care.
What is "Validate"?
We learn about these in the beginning of the first group during the week.
What is Daily DBT?
This type of breathing involves slow, deep inhales and longer exhales to reduce emotional intensity.
What is paced breathing?
This acronym helps you maintain emotional balance by taking care of your physical and emotional health every day.
What is PLEASE?
This skill means doing one thing at a time with full awareness.
What is One-Mindfully?
In FAST skills, the “S” stands for this, meaning you don’t apologize for your existence or values.
What is "Self-respect"?
She makes us laugh till our stomach hurts and is the Program Director for Covered.
Who is Amanda?
Name one activity from the ‘ACCEPTS’ skill used to distract from distress.
What is Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, or Sensations?
True or False: All emotions are bad and should be avoided.
What is False?
DBT teaches that mindfulness helps create this kind of mind, where emotion and logic work together.
What is Wise Mind?
This acronym helps you remember how to get your objectives met while maintaining relationships and self-respect.
What is "DEAR MAN"?
This is the year that Covered Colorado was first founded.
What is 2016?
This distress tolerance skill asks you to radically accept reality as it is, even if you don’t like it.
What is Radical Acceptance?
This skill involves checking if your emotion "fits the facts" of the situation, to determine if your reaction is justified.
What is Check the Facts?
This skill involves sticking to the facts and being effective, not letting emotions cloud your actions.
What is Effectively?
The “F” in FAST is this skill, which means being truthful and avoiding exaggeration or manipulation.
What is "Fair"?
When we want to challenge a belief, we use these to uncover the facts.
What is an ABC worksheet?