Distress Tolerancep
IMPROVE
ACCEPTS
DBT Misc
Self soothe with 6 senses
100

The ability to manage frustration

What is distress tolerance?

100

Making lemonade out of lemons

What is making meaning


100

Doing something that requires thought and concentration

What is activities

100

DBT stands for


What is Dialectical Behavioral Therapy

100

Noticing What you see

What is Vision

200

when you weigh the positives and negatives of your choices?

What is Pros & Cons

200
Taking a quiet moment to listen to calm music

What is relaxation


200

Comparing our selves to someone less fortunate

What is Comparison?

200

two things can exist at the same time

What does dialectics mean?

200

The scent of Coffee, lavender, vanilla

What is self soothing with Smell

300

Focus on the reality of the situation and accept it for what it is

What is radical acceptance?

300

Imagining yourself on a beach in the bahamas

What is vacation


300

Watching funny videos when you are sad

What is using Emotions?


300

Focusing on being in the moment

What is being mindful?

300
Listening to calm music

What is self soothe with hearing

400

Stop! 

Take a step Back. 

Observe. 

Proceed Mindfully

What are the steps in STOP

400

I can handle this. This won't last forever

Encouragement


400

Soft pajamas, warm tea, fuzzy blanket

What are examples of using sensations

400

Wise Mind, Emotion Mind, Rational Mind

What are the three states of mind?

400

Enjoying 1 lindt chocolate

What is self soothing with taste

500

Can use temperature to Help you de-escalate at the worst part of Crisis

What is TIPP

500

Focus all your attention on what you're doing right now

What is One thing



500

ACCEPTS stands for

What is Activities, contributing, comparisons, emotions, pushing away, thoughts, sensations

500

Walking the middle path

What is the module we are starting


500

Swinging, Spinning, Running

Self soothing with movement


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