distress tolerance

• TIPP: tip the temperature, intense exercise, paired muscle relaxation, paced breathing — shorter inhale, longer exhale
• distraction: “wise mind ACCEPTS”
• grounding
• self-soothing
• STOP skill
• pros/cons
• radical acceptance
• willing hands, half-smiling

defusion

• leaves on a stream
• defusion statements — ”i notice that i am thinking/feeling [x]; that’s the voice of my trauma speaking”

mindfulness

• mindfulness of current emotions/body

emotion regulation

• check the facts
• problem-solving
• coping ahead
• naming my emotions — ask what happened right before, what is on my mind, what i feel in my body

self compassion

• self compassion break
• self care
• self-compassion.org

interpersonal effectiveness

• DEAR MAN