Emotion Regulation
Social Skills
Distress Tolerance
Crisis Survival

Name a physical sensation associated with anger

Possible answers: muscles tightening, teeth clamping together, feeling your face flush


Describe a mindfulness activity we’ve done this year

Possible answers include: Paced breathing; mindful music listening; progressive muscle relaxation; snap, crackle, pop; zen counting 


Name something social skills can help you do

Possible answers: 

1. Help us get what we want and need from other people

2. Help us say no to others without damaging the relationship

3. Help us build and maintain positive relationships (and end destructive ones)

4. Allow us to resolve conflicts before the get overwhelming 


Name one (of five) options you can choose to do in a distressing situation.

1. Solve the problem.

2. Change how you feel about the problem. 

3. Accept it.

4. Stay miserable.

5. Make it worse.


Crisis Survival Skills help you solve the problem

(True or False)

False. Crisis survival skills help us cope with strong emotions that occur when we can't solve the problem  


What is the first TWO step in problem solving?

1. Describe the problem. 2. Check the facts.


What is mindfulness? 

Being aware of the present moment without judgment


What should your body language look like when interacting with someone effectively?

Appear confident. Make good eye contact. Use a confident tone of voice. Stand up straight.


What is radical acceptance?

Accepting the things you can't change. Opposite of "Why me?," rather, "It is what it is."


Name one "TIPP" skill for crisis survival?

Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation


Kyle failed a math test. He thinks to himself "I'm so stupid, I never get goods grades. I should have done better. I'm always going to be a failure." Name at least one thinking mistake Kyle is making.

Possible answers: labeling, black or white/all or nothing, overgeneralization, 'should' statements, fortune telling/catastrophizing


Name the five senses

Taste, hearing, touch, smell, sight


What does validate mean? 

Communicate that you understand the other person’s feelings or opinions (even if you do not agree)

Be nonjudgmental out loud


What is one skill or behavior you can do when you are feeling overwhelmed to help you calm down

Answers will vary: TIPP, IMPROVE, ACCEPTS


Every Crisis Survival Skill will work every time

(True or False)



Name one step in the "coping ahead" process.

  1. Describe a situation that would be difficult emotionally. Check the facts and list potential emotions you would feel.

  2. Decide what coping or problem solving skills you want to use in the situation

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

  4. Rehearse in your mind coping effectively

  5. Practice relaxation after rehearsing 


What are some components of mindfulness?

Controlling your attention; Throwing yourself into the present moment; being non-judgemental; being aware; having an opened mind


How do we show others we are listening to them? 

Don't interrupt or talk over the other person

Don't make faces or roll your eyes

Maintain good eye contact 


Why bother coping with painful emotions/situations?

Pain is a part of life and can't always be avoided, if you can't deal with your pain, you may act impulsively, when you act impulsively, you may end up hurting yourself, someone else, or making the situation worse


Which one of the six senses (smell, touch, sight, sound, taste, motor) do you want to use to calm yourself in stressful situations?

[Answers will vary]

Jane is feeling sad. Instead of staying inside and staying in bed, she goes outside and plays with friends. What is this skill that she used?

Opposite Action


Why is practicing mindfulness important? 

Possible answers: gives you choices and more control over your behavior; reduces emotional suffering and increases pleasure & sense of well-being; helps you focus attention; increases compassion for others. 


What can get in the way of using our social skills?

Other people, your emotions, your thoughts/beliefs about yourself, forgetting long term goals for short term goals


What is an example of A in the ACCEPTS skill?

Activities (will vary)