All Skills

TIPP

Temperature, Intense exercise, Paced breathing, Paired muscle relaxation

Distress Tolerance

ACCEPTS

Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations

Distress Tolerance

Self-Soothe

Use the five senses to comfort yourself in distress

Distress Tolerance

IMPROVE

Imagery, Meaning, Prayer, Relaxation, One thing, Vacation, Encouragement

Distress Tolerance

Pros & Cons

Weigh up acting on urges vs tolerating distress

Distress Tolerance

STOP

Stop, Take a step back, Observe, Proceed mindfully

Distress Tolerance

PLEASE

Physical illness, Eating, Avoiding substances, Sleep, Exercise

Emotion Regulation

Opposite Action

Act opposite to your emotion's urge to change how you feel

Emotion Regulation

Check the Facts

Examine whether your interpretation of events is accurate

Emotion Regulation

Problem Solving

When the emotion fits the facts, change the situation

Emotion Regulation

Build Positive Events

Increase positive emotions by building a life worth living

Emotion Regulation

Wise Mind

The balance between emotional mind and rational mind

Mindfulness

What Skills

Observe, Describe, and Participate in the present moment

Mindfulness

How Skills

Non-judgementally, One-mindfully, Effectively

Mindfulness

DEAR MAN

Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate

Interpersonal Effectiveness

GIVE

Gentle, Interested, Validate, Easy manner — maintain relationships

Interpersonal Effectiveness

FAST

Fair, Apologies, Stick to values, Truthful — keep self-respect

Interpersonal Effectiveness

Radical Acceptance

Accept reality as it is, not as you wish it were

Interpersonal Effectiveness