Distress Tolerance Skills
This skill uses your five senses—sight, sound, taste, touch, and smell—to help you calm down in the moment.
What is self-soothing?
This DEAR MAN skill helps you tell the other person exactly what you need or want.
What is assert (the "A" in DEAR MAN)?
True or False: Shame says “I did something bad,” and guilt says “I am bad.”
What is False? (It’s the opposite: shame = I am bad, guilt = I did something bad)
This part of your mind is calm and balanced. It uses both logic and emotion.
What is Wise Mind?
Which element has the chemical symbol “Fe”?
What is iron?
In the IMPROVE skill, the “V” stands for this kind of activity that can help you feel peaceful or connected to something bigger.
What is vacation (mental vacation or mini-break)?
This GIVE skill reminds you to show interest in what the other person is saying.
What is the “I” in GIVE (Interest)?
Having clear personal rules for your time, space, or energy is an example of setting these.
What are boundaries?
This mindfulness skill helps you “just notice” your thoughts or emotions without judging or reacting.
What is observe (WHAT skill)?
In Greek mythology, who is the god of the sea?
Who is Poseidon?
This TIPP skill involves using cold water or ice to quickly change your body chemistry and slow strong emotions.
What is temperature?
This FAST skill helps you protect your self-respect in relationships. It means “don’t exaggerate.”
What is T (Truthful)?
This is a sign of low self-esteem where someone focuses only on their mistakes and ignores their strengths.
What is self-criticism or disqualifying the positives?
This STOP skill helps you pause before reacting in an emotional situation. The “S” stands for this.
What is stop (literally stop and freeze)?
What is the capital city of Australia?
What is Canberra?
The ACCEPTS skills help distract you in a crisis. The first “C” in ACCEPTS stands for this.
What is contributing (doing something kind for others)?
True or False: Acting only on strong emotions during an argument can get in the way of building or keeping healthy relationships.
What is True?
This thinking trap happens when you ignore all the good things about yourself or a situation and only focus on the negative.
What is filtering?
This Emotion Regulation skill involves doing the opposite of what your emotion urges you to do when that emotion doesn’t fit the facts or isn’t helpful.
What is Opposite Action?
Which famous scientist developed the theory of relativity?
Who is Albert Einstein?
This IMPROVE the Moment skill helps you think about how a tough situation could have purpose, or how you might grow from it.
What is finding meaning?
This DEAR MAN skill helps you work with the other person to find a middle ground, especially when they say “no” or have a different need.
What is negotiate?
One way to build self-esteem is by identifying and challenging these inaccurate negative thoughts we sometimes believe about ourselves.
What are cognitive distortions?
This Emotion Regulation skill means doing something you enjoy now, or something that helps your future, to feel better over time.
What is accumulating positives (short-term or long-term)?
Which famous artist is known for cutting off part of his own ear?
Who is Vincent van Gogh?