399
From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksheet from www.guilford.com/dbt-
worksheets .distress tolerance WorksHeet 12   (Distress Tolerance Handouts 15, 15a)
mindfulness of c urrent Thoughts
Due Date:       Name:                   Week Starting:
Describe your efforts to observe your thoughts in the past week. Practice observing thoughts each
day at least once. Don’t focus just on thoughts that are painful, anxiety-  provoking, or full of anger;
also observe and be mindful of pleasant or neutral thoughts. For each thought, first practice saying,
“The thought [describe thought] went through my mind.” Then practice one or more strategies to
observe and let go of thoughts.
Check off  any of the following exercises that you did.
 1. Used words and voice tone to say a thought over and over; as fast as I could; very, very
slowly; in a voice different from mine; as a dialogue on a TV comedy show; or as singing.
 2. Relaxed my face and body imagining accepting my thoughts as sensations of my brain.
 3. Imagined what I would do if I stopped believing everything I think.
 4. Rehearsed in my mind what I would do if I did not view my thoughts as facts.
 5. Practiced loving my thoughts as they went through my mind.


 5. Practiced loving my thoughts as they went through my mind.
 6. Refocused my mind on sensations I was avoiding by worrying or catastrophizing.
 7. Allowed my thoughts to come and go as I focused on observing my breath coming in and out.
 8. Labeled the thought as a thought, saying, “The thought [describe thought] arose in my
mind.”
 9. Asked, “Where did the thought come from?” and watched my mind to find out.
10. Stepped back from my mind, as if I was on top of a mountain.
11. Shuttled back and forth between scanning for physical sensations and scanning for
thoughts.
12. Imagined that in my mind thoughts were coming down a conveyor belt; were boats on a
river; were train cars on a railroad track; were written on leaves flowing down a river; had
wings and could fly away; were clouds floating in the sky; or were going in and out of the
doors of my mind. (Underline the image you used.)
13. Other:
Describe thoughts you were mindful of during the week. State just each thought as it went through
your mind.
1. Thought:
Describe strategies you used or give numbers from above:
Circle how effective was this at helping you be more mindful and less reactive:
1 2 3 4 5
Not effective Somewhat effective Very effective
2. Thought:
Describe strategies you used or give numbers from above:
Circle how effective was this at helping you be more mindful and less reactive:
1 2 3 4 5


1 2 3 4 5
Not effective Somewhat effective Very effective
3. Thought:
Describe strategies you used or give numbers from above:
Circle how effective was this at helping you be more mindful and less reactive:
1 2 3 4 5
Not effective Somewhat effective Very effective


400
Distress tolerance Worksheet 12a   (Distress Tolerance Handouts 15, 15a)
Practicing Mindfulness of Thoughts
Due Date:       Name:                   Week Starting:
P
ractice allowing the mind twice each day. Describe what strategy you used to allow your thoughts, and what thoughts you had. (See
Distress Tolerance Worksheet 12 for ideas.) Rate your experience below.
What did you do to practice allowing
your thoughts?What were you having trouble
accepting (if any)?How
much time
passed in
doing this
skill?Rate before/after skill use
Conclusions or questions
about this skills practiceAcceptance
(0 = none at
all; 5 = I am
at peace with
this)Emotion
Negative
emotion
intensity
(0–100)Positive
emotion
intensity
(0–100)
Mon / / /
/ / /
Tues / / /
/ / /
Wed / / /
/ / /
Thurs / / /
/ / /
Fri / / /
/ / /
Sat / / /
/ / /
Sun / / /
/ / /
Adapted from an unpublished worksheet by Seth Axelrod, with his permission.
From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission to photocopy this worksheet is granted to purchasers of
this book for personal use only (see copyright page for details). Purchasers may download a larger version of this worksheet from www.guilford.com/dbt-
worksheets .


Worksheets for Skills When the Crisis
Is Addiction


403
From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksheet from www.guilford.com/dbt-
worksheets .distress tolerance WorksHeet 13   (Distress Tolerance Handouts 16–21)
Skills When the c risis i s addiction
Due Date:       Name:                   Week Starting:
Check off two skills for backing down from addiction to practice this week during a stressful
situation:
Plan for abstinence Sample abstinence for    days
Plan for harm reduction Burn bridges
Practice clear mind Build new bridges
Search for abstinence reinforcers Practice alternate rebellion
Increase non-  addicting pleasant events Practice adaptive denial
Skill 1. Describe the situation and how you practiced the skill:

How effective was the skill in helping you cope with the situation (keeping you from doing
something to make the situation worse)? Circle a number below.
I still couldn’t stand
the situation, even
for one more minute.I was able to cope somewhat,
at least for a little while.
It helped somewhat.I could use skills,
tolerated distress, and
resisted problem urges.
1 2 3 4 5
Did this skill help you cope with uncomfortable emotions or urges, or  avoid conflict of any
kind? Circle YES or NO.


kind? Circle YES or NO.
Describe how the skill helped or did not help:

Skill 2. Describe the situation and how you practiced the skill:

How effective was the skill in helping you cope with the situation (keeping you from doing
something to make the situation worse)? Circle a number below.
I still couldn’t stand
the situation, even
for one more minute.I was able to cope somewhat,
at least for a little while.
It helped somewhat.I could use skills,
tolerated distress, and
resisted problem urges.
1 2 3 4 5
Did this skill help you cope with uncomfortable emotions or urges, or  avoid conflict of any
kind? Circle YES or NO.
Describe how the skill helped or did not help:


404
From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksheet from www.guilford.com/dbt-
worksheets .distress tolerance WorksHeet 14   (Distress Tolerance Handout 17) (p. 1 of 3)
planning for Dialectical a bstinence
Due Date:       Name:                   Week Starting:
Problem Behavior:
Check each activity and describe what you did.
plan for aBST inence
To maximize the chances I’ll stop  , I need to aim for abstinence.
Plan activities to do instead of problem behaviors (e.g., work, find a hobby, go to a support
meeting, volunteer). These will include:

Spend time or touch base with people who will reinforce my not  engaging in problem behaviors
and my engaging in effective behaviors (e.g., effective friends or family members, co-  workers,
employers, my therapist, people from group). These people include:

Remind myself of reasons to stay abstinent and be effective (e.g., to reach long-term goals, to
keep/get relationship, to save money, to avoid shame). These include:

Burn bridges with people who represent a temptation (e.g., lose their numbers, unfriend them, tell them to stop contacting me, make them not want to hang out with me). These people include:


Avoid cues for problem behaviors. Cues include:

(continued on next page )


405distress tolerance WorksHeet 14   (p. 2 of 3)
Use skills (things to do to avoid urges, interpersonal effectiveness, distress tolerance, emotion
regulation, mindfulness). The most useful skills for me include:

Find alternative ways to rebel. These include:

Publicly announce I’ve embraced abstinence and effective behavior.
plan for h arm r eDucTion
If I have a slip, I don’t want the slip to turn into a slide. To avoid a slide, I must have plans to regain my balance and get back to abstinence and effectiveness.
Call my therapist, sponsor, or mentor for skills coaching. His or her number is:
Get in contact with other effective people who can help (e.g., friends or family, people from
group). These people include (with contact information):

Get rid of the temptations (e.g., drugs, comfort food); surround myself with cues for effective
behaviors (e.g., workout clothes, fruit).
Review skills and handouts from DBT. The most helpful skills/handouts for me are:

Opposite action (Emotion Regulation Handout 10) can be rehearsed to fight guilt and shame. If no other option works, go to an anonymous meeting of any sort and publicly report your lapse.
Building mastery and coping ahead for emotional situations (Emotion Regulation Handout 19),
and checking the facts (Emotion Regulation Handout 8), can be used to fight feelings of being
out of control.
(continued on next page )


406distress tolerance WorksHeet 14   (p. 3 of 3)
Interpersonal skills (Interpersonal Effectiveness Handouts 5–7), such as asking for help from
family, friends, sponsors, ministers, or counselors, can also be helpful. If you are isolated, help can often be found via online support groups. These people or groups include:

Conduct a chain analysis to analyze what prompted the lapse (General Handouts 7, 7a).
Problem-solve right away to find a way to “get back on the wagon” and repair any damage you have done (Emotion Regulation Handout 12).
Distract yourself, self-  soothe, and improve the moment.
Cheerlead myself (e.g., “One slip is not a disaster,” “Don’t give up,” “Don’t get willful,” “I can still
climb back on the wagon.”) My cheerleading statements will include:

Do pros and cons of stopping again now .
Stay away from extreme thinking. Always look for the middle ground. Don’t let one slip turn into a disaster. (Check each extreme thought I am giving up and the middle ground I am accepting.)
Extreme thinking: Middle ground:
I have not quit yet; therefore I am doomed and might as well give up.Relapsing once does not doom me to never stopping.
Now that I’ve relapsed, I might as well keep going.I relapsed, but that does not mean I have to stay relapsed. I can be effective and get up now.


I missed an appointment, so I’m done with treatment.I missed an appointment, but I can get in to see my therapist ASAP.
Other: Other:
Other: Other:
Recommit to 100% total abstinence.


407
From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksheet from www.guilford.com/dbt-
worksheets .distress tolerance WorksHeet 15   (Distress Tolerance Handouts 18, 18a)
from c lean m ind to c lear m ind
Due Date:       Name:                   Week Starting:
Check off each clean mind behavior you plan on changing this week. During the week, write down
the clear mind behavior you did to replace clean mind.
clean m inD Behavior S clear m inD Behavior S aS replacemen TS
 1. Engaging in apparently irrelevant
behaviors that in the past inevitably led to problem behavior.
 2. Thinking, “I’ve learned my lesson.”
 3. Believing, “ i can control my
addiction.”
 4. Thinking, “ i don’t really have an
addiction.”
 5. Stopping or cutting back medication that helps with addiction.
 6. Being in addiction environments.
 7. Seeing friends who are still addicted.
 8. Living with people who are addicted.
 9. Keeping addiction paraphernalia.
10. Carrying around extra money.
11. Being irresponsible with bills.


11. Being irresponsible with bills.
12. Dressing like an addict.
13. Not going to meetings.
14. Isolating.
15. Believing, “I can do this alone.”
16. Ignoring problems fueling addiction.
17. Acting as if I only need willpower.
18. Thinking, “I don’t need to say anything about my addiction.”
19. Thinking, “I can’t stand this!”
20. Other:
21. Other:


408
From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksheet from www.guilford.com/dbt-
worksheets .distress tolerance WorksHeet 16   (Distress Tolerance Handout 19)
reinforcing n onaddictive Behaviors
Due Date:       Name:                   Week Starting:
Check off and describe each effort you made to replace addiction reinforcers  with abstinence
reinforcers.
1. Searched for people to spend time with who aren’t addicted. Describe what you did and who
you found.

2. Increased number of enjoyable, nonaddictive activities. Describe activities.

3. Sampled different groups and different activities. Describe what you did and what you found.

4. Took one or more action steps to build positive events to replace addiction. Describe.

Check off and describe your abstinence-  sampling  efforts.
5. Committed to     days of abstinence. (Stayed abstinent     days.)
Describe abstinence plan and how you implemented it. (See Distress Tolerance Worksheet 14.)
6. Observe and describe positive events that occurred when you were not  engaging in addictive
behaviors.
nonaddictive activity positive events and consequences


409
From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksheet from www.guilford.com/dbt-
worksheets .distress tolerance WorksHeet 17   (Distress Tolerance Handout 20)
Burning Bridges and Building n ew o nes
Due Date:       Name:                   Week Starting:
Rate the strength of your slamming the door on your addiction, from 0 (no intention of quitting addic -
tive behavior) to 100 (complete and absolute commitment):    . Go into Wise Mind and rate your
level of slamming the door again:    .
List all the things in your life that make addiction possible. Check those you get rid of.

List all tempting people, websites, and other contact information you need to continue addictive
behaviors. Check those you erase or otherwise get rid of.

List all the things that would make addiction impossible. Check those that you do.

Describe imagery you can use to help reduce cravings:
Check and describe each strategy you have used to battle addiction urges.
Kept new imagery in mind when urges hit:


Kept new imagery in mind when urges hit:

Looked at moving images:
Surrounded self with new smells:
Urge-  surfed:


410
From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksheet from www.guilford.com/dbt-
worksheets .distress tolerance WorksHeet 18   (Distress Tolerance Handout 21)
practicing a lternate r ebellion and a daptive Denial
Due Date:       Name:                   Week Starting:
check and describe plans for alternate rebellion when the urge for addictive behaviors
arises:
1.
2.
3.
check and describe what you actually did as alternative behaviors instead of giving in
to addictive behaviors:
1.
2.
Circle how effective alternate rebellion was at helping you survive the urges without giving in
to addiction.
1 2 3 4 5
Not effective Somewhat effective Very effective
check off and describe adaptive denial skills below that you used to manage urges:
1. Reframing an urge for a problem behavior as an urge for something else:

Circle how effective this was at helping you survive the urges without giving in to addiction.
1 2 3 4 5
Not effective Somewhat effective Very effective
2. Putting off addictive behavior for    minutes,    times:
                                              Circle how effective this was at helping you survive the urges without giving in to addiction.
1 2 3 4 5
Not effective Somewhat effective Very effective


1 2 3 4 5
Not effective Somewhat effective Very effective
3. Reminded myself I only had to be abstinent for an hour, a day,
or            .
                                              Circle how effective this was at helping you survive the urges without giving in to addiction.
1 2 3 4 5
Not effective Somewhat effective Very effective


411index
ABC PLEASE ( Accumulate
positive emotions, B uild
mastery, C ope ahead of time).
See also  PLEASE ( Physica L
illness, balancing E ating,
avoiding mood- Altering
substances, balancing S leep,
and getting E xercise) skills
emotion regulation skills and,
268
overview, 247
putting ABC skills together, 302reducing vulnerability to
emotion mind and, 293–294
Abstinence approach
community reinforcement and,
361
dialectical abstinence and, 357planning for, 358, 404–406
Abusive relationships, 145–146Acceptance. See also  Radical
acceptance; Reality Acceptance Skills
dialectics and, 153distress tolerance and, 396radical acceptance, 342–344turning the mind and, 345Walking the Middle Path and,
74, 106
Accepting self-talk, 344ACCEPTS ( Activities,
Contributions, C omparisons,
Emotions, P ushing away,
Thoughts, S ensations),
379–381
Acknowledgement, 129, 156Action steps, 296–300Activities, 333, 379–381. See also
Pleasant events, mindfulness of
Adaptive denial, 317–318, 363,
410
Addict mind, 360Addiction. See also  Adaptive
denial; Alternate rebellion; Burning bridges and building new ones; Clear mind; Community reinforcement; Dialectical abstinence; Distress tolerance skills
list of common addictions, 356overview, 355overview of handouts and
worksheets for, 316–318reinforcement of nonaddictive


worksheets for, 316–318reinforcement of nonaddictive
behaviors, 408
skill practice and, 403
Aftereffects of emotions, 214–222,
275, 276, 281–282
Alternate rebellion, 363, 410Analyzing Behavior skills, 2, 6,
19. See also  Chain analysis;
Missing-links analysis
Anger
changing emotional responses
and, 229
opposite action and, 231, 233,
242
problem solving and, 242
Apologizing, 130, 186Appearing confident
DEAR MAN skills and, 126ending relationships and, 186interpersonal effectiveness
scripts and, 174
Approach, 231Asking for something, 111,
131–133, 176–177
Asking is this wise mind? practice,
52. See also  Mindfulness
practice
Asking wise mind a question
practice, 51. See also
Mindfulness practice
Assertiveness, 125–127, 174, 185Assumptions
interpersonal effectiveness
scripts and, 178
interpersonal effectiveness skills
and, 135
overview of handouts and
worksheets for, 6
practicing nonjudgmentalness
and, 61
regarding skills training, 11, 13
Attention
levels of validation and, 129mindfulness practice and, 53model for describing emotions,
213
validation and, 156
Authority, 132, 176–177Avoidance
mindfulness of current thoughts
and, 350
opposite action and, 231positive emotions and, 252values and, 296Awareness, expanding. See also
Mindfulness practice
model for describing emotions,


Mindfulness practice
model for describing emotions,
213
observing skills and, 57overview, 52practicing one-mindfulness
and, 62
Behavior, 213
Behavior analysis, 2, 6, 19. See
also Chain analysis
Behavior change skills. See also
Change
extinguishing or punishing and,
195
identifying, 164overview, 161–164reinforcement, 194Walking the Middle Path and,
149
Behavioral analysis
General Handout 1: Goals of
Skills Training, 9
General Handout 1a: Options
for Solving Any Problem, 10
General Handout 2: Overview—
Introduction to Skills Training, 11
General Handout 3: Guidelines
for Skills Training, 12
General Handout 4: Skills
Training Assumptions, 13
General Handout 5: Biosocial
Theory, 14–15
General Handout 6: Overview—
Analyzing Behavior, 19
General Handout 7: Chain
Analysis, 20
General Handout 7a: Chain
Analysis, Step by Step, 21–22
General Handout 8: Missing-
Links Analysis, 23
General Worksheet 1: Pros and
Cons of Using Skills, 27
General Worksheet 2: Chain
Analysis of Problem Behavior, 31–34
General Worksheet 2a:
Example—Chain Analysis of Problem Behavior, 35–37
General Worksheet 3: Missing
Links Analysis, 37
overview, 5–6


412 •  index
Behaviors, 9, 14–15, 113–114, 360
Being mind. See also  Mindfulness
practice; Other Perspectives on Mindfulness
balancing with doing mind,
72–73
overview, 67overview of handouts and
worksheets for, 42
practicing, 98–100skillful means and, 71Walking the Middle Path and,
105–108
Biological factors
describing emotions and,
214–222
emotion regulation skills and,
211, 266
model for describing emotions,
213
observing and describing
emotions, 281–282
Biosocial theory, 6, 11, 14–15Blocking thoughts, 350Bodily sensations
distracting methods and, 333distracting with wise mind
ACCEPTS, 379–381
mindfulness practice and, 53observing skills and, 54–57
Body chemistry, 314, 329, 376Body language, 213, 281–282Body scan meditation, 315, 335,
385
Body sensations, 264, 344Breathing techniques, 52, 56, 58,
329. See also  Mindfulness
practice
Breathing “Wise” in, “Mind”
out practice, 51. See also
Mindfulness practice
Build mastery, 256Building Relationships and
Ending Destructive Ones. See also Ending relationships;
Interpersonal effectiveness skills; Relationships
DEAR MAN skills and, 127ending relationships and,
145–146
finding and getting people to
like you, 140–142, 183
GIVE ( Gentle, [act] I nterested,


GIVE ( Gentle, [act] I nterested,
Validate, and [use an] E asy
manner) and, 128
goals of, 117mindfulness practice and,
143–144
overview, 2, 124, 139overview of handouts and
worksheets for, 111–112
Burning bridges and building new
ones, 317, 362, 409. See also
Addiction
capability, 132, 176–177
Centering prayer, 69Certainty, 69Chain analysis. See also  Analyzing
Behavior skills
example of, 35–37overview, 19overview of handouts and
worksheets for, 6
steps in, 20–22worksheets for completing,
31–34
Chain of events, 20, 22, 32, 33, 36Change, 74, 106, 151. See also
Behavior change skills
Changing Emotional Responses.
See also  Check the facts;
Emotion regulation skills; Opposite action; Problem solving
overview, 3, 227, 287overview of handouts and
worksheets for, 199–200
pros and cons of changing
emotions, 271
Check the facts. See also
Changing Emotional Responses
changing emotional responses
and, 227, 228–229, 287
invalidation and, 158–159overview, 285–286problem solving and, 241values and, 296
Clean mind, 317, 360, 407Clear mind, 317, 359, 407. See also
Addiction
Communication
emotion diary, 277–278emotions and, 210understanding and naming


emotion diary, 277–278emotions and, 210understanding and naming
emotions and, 275, 276
Community reinforcement, 317,
361. See also  Addiction
Comparisons, 61, 379–381Compassion, 41, 70Connection to the universe, 59Consequences of a problem
behavior
behavior change skills and, 163chain analysis and, 20, 22, 34,
37
Contemplative action, 69Contemplative prayer, 46, 69. See
also Mindfulness practice
Contributing, 333, 379–381Conversation skills, 140–141Cope ahead
building, 301overview, 256putting ABC skills together, 302radical acceptance and, 344reducing vulnerability to
emotion mind and, 294
Coping skills, 258Core Mindfulness skills. See also
Mindfulness practice
overview, 2, 49overview of handouts and
worksheets for, 39–41
practicing, 79–84
Crisis Survival Skills. See also
Distress tolerance skills; Pros and cons skill; STOP (S top,
Take a step back, O bserve,
and P roceed mindfully) skill
overview, 3, 325, 369–371overview of handouts and
worksheets for, 313–315
when to use, 326
Curious mind, 350
DCBA ( Dialectical abstinence,
Clear mind/ Community
reinforcement, B urning
bridges and building new ones, A lternate rebellion/
Adaptive denial) skills, 355
DEAR MAN skills. See also
Interpersonal effectiveness skillsapplying to a current


DEAR MAN skills. See also
Interpersonal effectiveness skillsapplying to a current
interaction, 127
ending relationships and, 145,
185–186
interpersonal effectiveness
scripts and, 174
overview, 123, 125–126overview of handouts and
worksheets for, 110–111, 112
tracking interpersonal
effectiveness skills and, 175
Decreasing unwanted behaviors,
162. See also  Behavior change
skills
Describing a problem behavior,
20, 21, 31, 35
Describing skills. See also  “How”


effectiveness skills and, 175
Decreasing unwanted behaviors,
162. See also  Behavior change
skills
Describing a problem behavior,
20, 21, 31, 35
Describing skills. See also  “How”
skills; Mindfulness practice; “What” skills
core skills practice, 79, 80,
81–82
DEAR MAN skills and,
125–127
emotion regulation skills and,
198
ending relationships and, 185interpersonal effectiveness
scripts and, 174
mindfulness of others and, 143model for describing emotions,
213
overview, 40, 49, 53, 58–59overview of handouts and
worksheets for, 40–41
practicing, 84–88problem solving and, 241understanding and naming
emotions and, 281–282
ways to describe emotions,
214–222
Destructive relationships, 145–146Dialectical abstinence, 357,
404–406. See also  Addiction
Dialectics. See also  Walking the
Middle Path
addiction and, 317checklist for, 190identifying, 154noticing when you aren’t
dialectical, 191
overview, 150–154practicing, 189Walking the Middle Path and,
149
Diet, 257, 294, 303Difficult emotions. See also
Emotion regulation skills
emotion regulation skills and,
202
handling, 311–312managing, 263managing extreme emotions, 265mindfulness of current emotions
and, 264, 311
Dime Game, 176–177Direct experience, 69Disgust
changing emotional responses
and, 229


changing emotional responses
and, 229
opposite action and, 234, 242problem solving and, 242ways to describe emotions, 214
Distracting methods
crisis survival skills and,
369–371
overview, 314–315, 333with wise mind ACCEPTS,
379–381


index  • 4 1 3
Distress Tolerance Handout 1:
Goals of Distress Tolerance,
321
Distress Tolerance Handout 2:
Overview—Crisis Survival Skills, 325
Distress Tolerance Handout 3:
When to Use Crisis Survival Skills, 326
Distress Tolerance Handout 4:
STOP Skill, 327
Distress Tolerance Handout 5:
Pros and Cons, 328
Distress Tolerance Handout 6: TIP
Skills—Changing Your Body Chemistry, 329
Distress Tolerance Handout 6a:
Using Cold Water, Step by Step, 330
Distress Tolerance Handout 6b:
Paired Muscle Relaxation, Step by Step, 331
Distress Tolerance Handout 6c:
Effective Rethinking and Paired Relaxation, Step by Step, 332
Distress Tolerance Handout 7:
Distracting, 333
Distress Tolerance Handout 8:
Self-Soothing, 334
Distress Tolerance Handout 8a:
Body Scan Meditation Step by Step, 335
Distress Tolerance Handout 9:
Improving the Moment, 336
Distress Tolerance Handout 9a:
Sensory Awareness, Step by Step, 337
Distress Tolerance Handout
10: Overview—Reality Acceptance Skills, 341
Distress Tolerance Handout 11:
Radical Acceptance, 342
Distress Tolerance Handout 11a:
Radical Acceptance— Factors That Interfere, 343
Distress Tolerance Handout 11b:


Distress Tolerance Handout 11b:
Practicing Radical Acceptance Step by Step, 344
Distress Tolerance Handout 12:
Turning the Mind, 345
Distress Tolerance Handout 13:
Willingness, 346
Distress Tolerance Handout 14:
Half-Smiling and Willing Hands, 347
Distress Tolerance Handout 14a:
Practicing Half-Smiling and Willing Hands, 348–349
Distress Tolerance Handout 15:
Mindfulness of Current Thoughts, 350
Distress Tolerance Handout 15a:
Practicing Mindfulness of Thoughts, 351–352
Distress Tolerance Handout 16:
Overview—When the Crisis Is Addiction, 355
Distress Tolerance Handout 16a:
Common Addictions, 356
Distress Tolerance Handout 17:
Dialectical Abstinence, 357
Distress Tolerance Handout 17a:
Planning for Dialectical Abstinence, 358
Distress Tolerance Handout 18:
Clear Mind, 359
Distress Tolerance Handout 18a: Behavior Patterns Characteristic of Addict Mind and of Clean Mind, 360
Distress Tolerance Handout 19:
Community Reinforcement, 361
Distress Tolerance Handout 20:
Burning Bridges and Building New Ones, 362
Distress Tolerance Handout 21:
Alternate Rebellion and Adaptive Denial, 363
Distress tolerance skills. See also
Addiction; Crisis Survival Skills; Reality Acceptance Skills
goals of, 321goals of skills training and, 9overview, 3, 313overview of handouts and


worksheets for, 313–318
Distress tolerance skills module
Distress Tolerance Handout 1:
Goals of Distress Tolerance, 321
Distress Tolerance Handout 2:
Overview—Crisis Survival Skills, 325
Distress Tolerance Handout 3:
When to Use Crisis Survival Skills, 326
Distress Tolerance Handout 4:
The STOP Skill, 327
Distress Tolerance Handout 5:
Pros and Cons, 328
Distress Tolerance Handout 6:
TIP Skills—Changing Your Body Chemistry, 329
Distress Tolerance Handout 6a:
Using Cold Water, Step by Step, 330
Distress Tolerance Handout 6b:
Paired Muscle Relaxation, Step by Step, 331
Distress Tolerance Handout
6c: Effective Rethinking and Paired Relaxation, Step by Step, 332
Distress Tolerance Handout 7:
Distracting, 333
Distress Tolerance Handout 8:
Self-Soothing, 334
Distress Tolerance Handout 8a:
Body Scan Meditation Step by Step, 335
Distress Tolerance Handout 9:
Improving the Moment, 336
Distress Tolerance Handout 9a:
Sensory Awareness, Step by Step, 337
Distress Tolerance Handout
10: Overview—Reality Acceptance Skills, 341
Distress Tolerance Handout 11:
Radical Acceptance, 342
Distress Tolerance Handout 11a:
Radical Acceptance— Factors That Interfere, 343
Distress Tolerance Handout 11b:


Distress Tolerance Handout 11b:
Practicing Radical Acceptance Step by Step, 344
Distress Tolerance Handout 12:
Turning the Mind, 345
Distress Tolerance Handout 13:
Willingness, 346
Distress Tolerance Handout
14: Half-Smiling and Willing Hands, 347Distress Tolerance Handout 14a:
Practicing Half-Smiling and Willing Hands, 348–349
Distress Tolerance Handout


Willingness, 346
Distress Tolerance Handout
14: Half-Smiling and Willing Hands, 347Distress Tolerance Handout 14a:
Practicing Half-Smiling and Willing Hands, 348–349
Distress Tolerance Handout
15: Mindfulness of Current Thoughts, 350
Distress Tolerance Handout 15a:
Practicing Mindfulness of Thoughts, 351–352
Distress Tolerance Handout 16:
Overview—When the Crisis Is Addiction, 355
Distress Tolerance Handout 16a:
Common Addictions, 356
Distress Tolerance Handout 17:
Dialectical Abstinence, 357
Distress Tolerance Handout
17a: Planning for Dialectical Abstinence, 358
Distress Tolerance Handout 18:
Clear Mind, 359
Distress Tolerance Handout
18a: Behavior Patterns Characteristic of Addict Mind and of Clean Mind, 360
Distress Tolerance Handout 19:
Community Reinforcement, 361
Distress Tolerance Handout 20:
Burning Bridges and Building New Ones, 362
Distress Tolerance Handout
21: Alternate Rebellion and Adaptive Denial, 363
Distress Tolerance Worksheet 1:
Crisis Survival Skills, 369
Distress Tolerance Worksheet
1a: Crisis Survival Skills, 370
Distress Tolerance Worksheet
1b: Crisis Survival Skills, 371
Distress Tolerance Worksheet 2:
Practicing the STOP Skill, 372
Distress Tolerance Worksheet
2a: Practicing the STOP Skill, 373
Distress Tolerance Worksheet 3:


Distress Tolerance Worksheet 3:
Pros and Cons of Acting on Crisis Urges, 374
Distress Tolerance Worksheet
3a: Pros and Cons of Acting on Crisis Urges, 375
Distress Tolerance Worksheet
4: Changing Body Chemistry with TIP Skills, 376
Distress Tolerance Worksheet
4a: Paired Muscle Relaxation, 377
Distress Tolerance Worksheet
4b: Effective Rethinking and Paired Relaxation, 378
Distress Tolerance Worksheet 5:
Distracting with Wise Mind ACCEPTS, 379
Distress Tolerance Worksheet
5a: Distracting with Wise Mind ACCEPTS, 380
Distress Tolerance Worksheet
5b: Distracting with Wise Mind ACCEPTS, 381
Distress Tolerance Worksheet 6:
Self-Soothing, 382
Distress Tolerance Worksheet
6a: Self-Soothing, 383
Distress Tolerance Worksheet
6b: Self-Soothing, 384
Distress Tolerance Worksheet
6c: Body Scan Meditation, Step by Step, 385


414 •  index
Distress tolerance skills module
(cont. )
Distress Tolerance Worksheet 7:
IMPROVE the Moment, 386
Distress Tolerance Worksheet
7a: IMPROVE the Moment,
387
Distress Tolerance Worksheet
7b: IMPROVE the Moment, 388
Distress Tolerance Worksheet 8:
Reality Acceptance Skills, 391
Distress Tolerance Worksheet
8a: Reality Acceptance Skills, 392
Distress Tolerance Worksheet
8b: Reality Acceptance Skills, 393
Distress Tolerance Worksheet 9:
Radical Acceptance, 394
Distress Tolerance Worksheet
9a: Practicing Radical Acceptance, 395
Distress Tolerance Worksheet
10: Turning the Mind, Willingness, Willfulness, 396
Distress Tolerance Worksheet
11: Half-Smiling and Willing Hands, 397
Distress Tolerance Worksheet
11a: Practicing Half-Smiling and Willing Hands, 398
Distress Tolerance Worksheet
12: Mindfulness of Current Thoughts, 399
Distress Tolerance Worksheet
12a: Practicing Mindfulness of Thoughts, 400
Distress Tolerance Worksheet
13: Skills When the Crisis Is Addiction, 403
Distress Tolerance Worksheet
14: Planning for Dialectical Abstinence, 404–406
Distress Tolerance Worksheet
15: From Clean Mind to Clear Mind, 407
Distress Tolerance Worksheet
16: Reinforcing Nonaddictive Behaviors, 408
Distress Tolerance Worksheet
17: Burning Bridges and Building New Ones, 409
Distress Tolerance Worksheet
18: Practicing Alternate Rebellion and Adaptive Denial, 410


18: Practicing Alternate Rebellion and Adaptive Denial, 410
overview, 313–318
Distress Tolerance Worksheet 1:
Crisis Survival Skills, 369
Distress Tolerance Worksheet 1a:
Crisis Survival Skills, 370
Distress Tolerance Worksheet 1b:
Crisis Survival Skills, 371
Distress Tolerance Worksheet 2:
Practicing the STOP Skill, 372
Distress Tolerance Worksheet 2a:
Practicing the STOP Skill, 373
Distress Tolerance Worksheet 3:
Pros and Cons of Acting on Crisis Urges, 374
Distress Tolerance Worksheet 3a:
Pros and Cons of Acting on Crisis Urges, 375
Distress Tolerance Worksheet 4:
Changing Body Chemistry with TIP Skills, 376
Distress Tolerance Worksheet 4a: Paired Muscle Relaxation, 377
Distress Tolerance Worksheet
4b: Effective Rethinking and Paired Relaxation, 378
Distress Tolerance Worksheet 5:
Distracting with Wise Mind ACCEPTS, 379
Distress Tolerance Worksheet 5a:
Distracting with Wise Mind ACCEPTS, 380
Distress Tolerance Worksheet 5b:
Distracting with Wise Mind ACCEPTS, 381
Distress Tolerance Worksheet 6:
Self-Soothing, 382
Distress Tolerance Worksheet 6a:
Self-Soothing, 383
Distress Tolerance Worksheet 6b:
Self-Soothing, 384
Distress Tolerance Worksheet 6c:
Body Scan Meditation, Step by Step, 385
Distress Tolerance Worksheet 7:
IMPROVE the Moment, 386


Distress Tolerance Worksheet 7:
IMPROVE the Moment, 386
Distress Tolerance Worksheet 7a:
IMPROVE the Moment, 387
Distress Tolerance Worksheet 7b:
IMPROVE the Moment, 388
Distress Tolerance Worksheet 8:
Reality Acceptance Skills, 391
Distress Tolerance Worksheet 8a:
Reality Acceptance Skills, 392
Distress Tolerance Worksheet 8b:
Reality Acceptance Skills, 393
Distress Tolerance Worksheet 9:
Radical Acceptance, 394
Distress Tolerance Worksheet
9a: Practicing Radical Acceptance, 395
Distress Tolerance Worksheet
10: Turning the Mind, Willingness, Willfulness, 396
Distress Tolerance Worksheet 11:
Half-Smiling and Willing Hands, 397
Distress Tolerance Worksheet 11a:
Practicing Half-Smiling and Willing Hands, 398
Distress Tolerance Worksheet
12: Mindfulness of Current Thoughts, 399
Distress Tolerance Worksheet 12a:
Practicing Mindfulness of Thoughts, 400
Distress Tolerance Worksheet
13: Skills When the Crisis Is Addiction, 403
Distress Tolerance Worksheet
14: Planning for Dialectical Abstinence, 404–406
Distress Tolerance Worksheet 15:
From Clean Mind to Clear Mind, 407
Distress Tolerance Worksheet 16:
Reinforcing Nonaddictive Behaviors, 408
Distress Tolerance Worksheet 17:
Burning Bridges and Building New Ones, 409
Distress Tolerance Worksheet 18:
Practicing Alternate Rebellion and Adaptive Denial, 410


Practicing Alternate Rebellion and Adaptive Denial, 410
Doing mind. See also  Mindfulness
practice; Other Perspectives on Mindfulness


Distress Tolerance Worksheet 18:
Practicing Alternate Rebellion and Adaptive Denial, 410
Doing mind. See also  Mindfulness
practice; Other Perspectives on Mindfulness
balancing with being mind,
72–73overview, 67overview of handouts and
worksheets for, 42
practicing, 98–100skillful means and, 71Walking the Middle Path and,
74, 105–108
Dream rehearsal, 306. See also
Sleep
Dropping into the pauses between
inhaling and exhaling practice, 52. See also
Mindfulness practice
easy manner comments, 174, 186
Eating
observing skills and, 55, 58PLEASE ( Physica L illness,
balancing E ating, avoiding
mood- Altering substances,
balancing S leep, and getting
Exercise) skills, 257
practicing PLEASE skills, 303reducing vulnerability to
emotion mind and, 294
Effectiveness practice. See also
“How” skills
core skills practice, 79, 80,
81–82
ideas for practicing, 63overview, 49, 60practicing, 88–93
Emotion diary, 198Emotion mind
overview of handouts and
worksheets for, 200–202
reducing vulnerability to,
293–294
vulnerability to, 247Walking the Middle Path and,
74, 106
Emotion Regulation Handout 1:
Goals of Emotion Regulation, 205
Emotion Regulation Handout 2:
Overview—Understanding and Naming Emotions, 209
Emotion Regulation Handout 3:
What Emotions Do for You, 210


Emotion Regulation Handout 3:
What Emotions Do for You, 210
Emotion Regulation Handout
4: What Makes It Hard to Regulate Your Emotions, 211
Emotion Regulation Handout 4a:
Myths about Emotions, 212
Emotion Regulation Handout
5: Model for Describing Emotions, 213
Emotion Regulation Handout 6:
Ways to Describe Emotions, 214–223
Emotion Regulation Handout
7: Overview— Changing Emotional Responses, 227
Emotion Regulation Handout 8:
Check the Facts, 228
Emotion Regulation Handout 8a:
Examples of Emotions That Fit the Facts, 229
Emotion Regulation Handout 9:
Opposite Action and Problem Solving— Deciding Which to Use, 230
Emotion Regulation Handout 10:
Opposite Action, 231
Emotion Regulation Handout
11: Figuring out Opposite Actions, 232–240


index  • 4 1 5
Emotion Regulation Handout 12:
Problem Solving, 241
Emotion Regulation Handout 13:
Reviewing Opposite Action
and Problem Solving, 242
Emotion Regulation Handout
14: Overview—Reducing Vulnerability to Emotion Mind: Building a Life Worth Living, 247
Emotion Regulation Handout
15: Accumulating Positive Emotions— Short Term, 248
Emotion Regulation Handout 16:
Pleasant Events List, 249–251
Emotion Regulation Handout
17: Accumulating Positive Emotions— Long Term, 252
Emotion Regulation Handout 18:
Values and Priorities List, 253
Emotion Regulation Handout
19: Build Mastery and Cope Ahead, 256
Emotion Regulation Handout 20:
Taking Care of Your Mind by Taking Care of Your Body, 257
Emotion Regulation Handout 20a:
Nightmare Protocol, Step by Step— When Nightmares Keep You from Sleeping, 258
Emotion Regulation Handout 20b:
Sleep Hygiene Protocol, 259
Emotion Regulation Handout 21:
Overview—Managing Really Difficult Emotions, 263
Emotion Regulation Handout
22: Mindfulness of Current Emotions— Letting Go of Emotional Suffering, 264
Emotion Regulation Handout 23:
Managing Extreme Emotions, 265
Emotion Regulation Handout 24:
Troubleshooting Emotion Regulation Skills—When What You Are D(oing Isn’t Working, 266–267
Emotion Regulation Handout 25:
Review of Skills for Emotion Regulation, 268
Emotion regulation skills. See also
ABC PLEASE ( Accumulate


Emotion regulation skills. See also
ABC PLEASE ( Accumulate
positive emotions, B uild
mastery, C ope ahead of
time); Changing Emotional Responses; Difficult emotions; Managing Really Difficult Emotions; Reducing Vulnerability to Emotion Mind; Understanding and Naming Emotions
biosocial theory and, 14–15challenges in, 211describing emotions, 214–222goals of, 205goals of skills training and, 9mindfulness of current emotions
and, 264, 311
myths regarding, 212overview, 3, 197, 210, 268overview of handouts and
worksheets for, 197–202
problem solving and, 10pros and cons of changing
emotions, 271
tipping the temperature and, 330troubleshooting, 202, 266–267,
312Emotion regulation skills module
Emotion Regulation Handout 1:
Goals of Emotion Regulation, 205
Emotion Regulation Handout
2: Overview—Understanding and Naming Emotions, 209
Emotion Regulation Handout 3:
What Emotions Do for You, 210
Emotion Regulation Handout
4: What Makes It Hard to Regulate Your Emotions, 211
Emotion Regulation Handout
4a: Myths about Emotions, 212
Emotion Regulation Handout
5: Model for Describing Emotions, 213
Emotion Regulation Handout 6:
Ways to Describe Emotions, 214–223
Emotion Regulation Handout
7: Overview— Changing Emotional Responses, 227
Emotion Regulation Handout 8:
Check the Facts, 228
Emotion Regulation Handout
8a: Examples of Emotions That Fit the Facts, 229


8a: Examples of Emotions That Fit the Facts, 229
Emotion Regulation Handout 9:
Opposite Action and Problem Solving— Deciding Which to Use, 230
Emotion Regulation Handout
10: Opposite Action, 231
Emotion Regulation Handout
11: Figuring out Opposite Actions, 232–240
Emotion Regulation Handout
12: Problem Solving, 241
Emotion Regulation Handout
13: Reviewing Opposite Action and Problem Solving, 242
Emotion Regulation Handout
14: Overview—Reducing Vulnerability to Emotion Mind: Building a Life Worth Living, 247
Emotion Regulation Handout
15: Accumulating Positive Emotions— Short Term, 248
Emotion Regulation Handout
16: Pleasant Events List, 249–251
Emotion Regulation Handout
17: Accumulating Positive Emotions— Long Term, 252
Emotion Regulation Handout 18:
Values and Priorities List, 253
Emotion Regulation Handout
19: Build Mastery and Cope Ahead, 256
Emotion Regulation Handout
20: Taking Care of Your Mind by Taking Care of Your Body, 257
Emotion Regulation Handout
20a: Nightmare Protocol, Step by Step— When Nightmares Keep You from Sleeping, 258
Emotion Regulation Handout
20b: Sleep Hygiene Protocol, 259
Emotion Regulation Handout
21: Overview—Managing Really Difficult Emotions, 263Emotion Regulation Handout
22: Mindfulness of Current Emotions— Letting Go of Emotional Suffering, 264


Emotion Regulation Handout
21: Overview—Managing Really Difficult Emotions, 263Emotion Regulation Handout
22: Mindfulness of Current Emotions— Letting Go of Emotional Suffering, 264
Emotion Regulation Handout
23: Managing Extreme Emotions, 265
Emotion Regulation Handout
24: Troubleshooting Emotion Regulation Skills—When What You Are Doing Isn’t Working, 266–267
Emotion Regulation Handout
25: Review of Skills for Emotion Regulation, 268
Emotion Regulation Worksheet
1: Pros and Cons of Changing Emotions, 271
Emotion Regulation Worksheet
2: Figuring Out What My Emotions Are Doing for Me, 275
Emotion Regulation Worksheet
2a: Example—Figuring Out What My Emotions Are Doing for Me, 276
Emotion Regulation Worksheet
2b: Emotion Diary, 277
Emotion Regulation Worksheet
2c: Example—Emotion Diary, 278
Emotion Regulation Worksheet
3: Myths about Emotions, 279
Emotion Regulation Worksheet
4: Observing and Describing Emotions, 281
Emotion Regulation Worksheet
4a: Observing and Describing Emotions, 282
Emotion Regulation Worksheet
5: Check the Facts, 285–286
Emotion Regulation Worksheet
6: Figuring Out How to Change Unwanted Emotions, 287
Emotion Regulation Worksheet
7: Opposite Action to Change Emotions, 288
Emotion Regulation Worksheet
8: Problem Solving to Change Emotions, 289–290
Emotion Regulation Worksheet
9: Steps for Reducing Vulnerability to Emotion Mind, 293–294
Emotion Regulation Worksheet
10: Pleasant Events Diary, 295
Emotion Regulation Worksheet


10: Pleasant Events Diary, 295
Emotion Regulation Worksheet
11: Getting from Values to Specific Action Steps, 296
Emotion Regulation Worksheet
11a: Getting from Values to Specific Action Steps, 299
Emotion Regulation Worksheet
11b: Diary of Daily Actions on Values and Priorities, 300
Emotion Regulation Worksheet
12: Build Mastery and Cope Ahead, 301
Emotion Regulation Worksheet
13: Putting ABC Skills Together Day by Day, 302
Emotion Regulation Worksheet
14: Practicing PLEA SE Skills, 303
Emotion Regulation Worksheet
14a: Target Nightmare Experience Form, 304–306


416 •  index
Emotion regulation skills module
(cont. )
Emotion Regulation Worksheet
14b: Sleep Hygiene Practice
Sheet, 307
Emotion Regulation Worksheet
15: Mindfulness of Current Emotions, 311
Emotion Regulation Worksheet
16: Troubleshooting Emotion Regulation Skills, 312
overview, 197–202
Emotion Regulation Worksheet 1:
Pros and Cons of Changing Emotions, 271
Emotion Regulation Worksheet
2: Figuring Out What My Emotions Are Doing for Me, 275
Emotion Regulation Worksheet
2a: Example—Figuring Out What My Emotions Are Doing for Me, 276
Emotion Regulation Worksheet
2b: Emotion Diary, 277
Emotion Regulation Worksheet
2c: Example—Emotion Diary, 278
Emotion Regulation Worksheet 3:
Myths about Emotions, 279
Emotion Regulation Worksheet
4: Observing and Describing Emotions, 281
Emotion Regulation Worksheet
4a: Observing and Describing Emotions, 282
Emotion Regulation Worksheet 5:
Check the Facts, 285–286
Emotion Regulation Worksheet 6:
Figuring Out How to Change Unwanted Emotions, 287
Emotion Regulation Worksheet 7:
Opposite Action to Change Emotions, 288
Emotion Regulation Worksheet 8:
Problem Solving to Change Emotions, 289–290
Emotion Regulation Worksheet
9: Steps for Reducing Vulnerability to Emotion Mind, 293–294
Emotion Regulation Worksheet
10: Pleasant Events Diary, 295
Emotion Regulation Worksheet
11: Getting from Values to Specific Action Steps, 296
Emotion Regulation Worksheet


11: Getting from Values to Specific Action Steps, 296
Emotion Regulation Worksheet
11a: Getting from Values to Specific Action Steps, 299
Emotion Regulation Worksheet
11b: Diary of Daily Actions on Values and Priorities, 300
Emotion Regulation Worksheet
12: Build Mastery and Cope Ahead, 301
Emotion Regulation Worksheet
13: Putting ABC Skills Together Day by Day, 302
Emotion Regulation Worksheet
14: Practicing PLEASE Skills, 303
Emotion Regulation Worksheet
14a: Target Nightmare Experience Form, 304–306
Emotion Regulation Worksheet
14b: Sleep Hygiene Practice Sheet, 307
Emotion Regulation Worksheet 15: Mindfulness of Current Emotions, 311
Emotion Regulation Worksheet
16: Troubleshooting Emotion Regulation Skills, 312
Emotional overload, 211, 267Emotional suffering. See  Suffering
Emotional vulnerability, 14, 205,
268. See also  Vulnerability
Emotions
distracting methods and, 333distracting with wise mind
ACCEPTS, 379–381
emotion diary, 277–278goals of skills training and, 9interpersonal effectiveness skills
and, 135
model for describing, 213myths regarding, 279–280overview, 210
Encouragement, 335, 386–388Ending relationships, 112,
145–146, 185–186. See also
Building Relationships and Ending Destructive Ones
Environmental factors
biosocial theory and, 15dialectics and, 151interpersonal effectiveness
scripts and, 178
interpersonal effectiveness skills
and, 135
Envy
changing emotional responses
and, 229


and, 135
Envy
changing emotional responses
and, 229
opposite action and, 235, 243problem solving and, 243ways to describe emotions, 215
Equality, 129, 156Exercise, physical
practicing PLEASE skills, 257,
303
reducing vulnerability to
emotion mind and, 294
TIP ( Temperature, I ntense
exercise, P aced breathing,
and P aired muscle relaxation)
skills and, 329, 376
Expanding awareness practice, 52,
57, 62. See also  Mindfulness
practice
Expressing feelings and opinions
DEAR MAN skills and,
125–127
describing emotions and,
214–222
ending relationships and, 185interpersonal effectiveness
scripts and, 174
observing and describing
emotions, 281–282
Expressions, 213Extinction, 162, 195. See also
Behavior change skills
Extreme emotions, 265. See also
Difficult emotions
facial expression, 213, 281–282
Fact checking. See  Check the facts
Fairness, 130, 186Familiarity, 140FAST ([be] F air, [no] A pologies,
Stick to values, and
[be] T ruthful). See also
Interpersonal effectiveness skills
ending relationships and, 145,
185–186interpersonal effectiveness
scripts and, 174
overview, 123, 130overview of handouts and
worksheets for, 111, 112
tracking interpersonal
effectiveness skills and, 175
Fear
changing emotional responses
and, 229


scripts and, 174
overview, 123, 130overview of handouts and
worksheets for, 111, 112
tracking interpersonal
effectiveness skills and, 175
Fear
changing emotional responses
and, 229
opposite action and, 231, 232,
242
problem solving and, 242ways to describe emotions, 216
Feelings, 58Flexibility, 9Friendships. See  Relationships
General Handout 1: Goals of
Skills Training, 9
General Handout 1a: Options for
Solving Any Problem, 10
General Handout 2: Overview—
Introduction to Skills Training, 11
General Handout 3: Guidelines for
Skills Training, 12
General Handout 4: Skills
Training Assumptions, 13
General Handout 5: Biosocial
Theory, 14–15
General Handout 6: Overview—
Analyzing Behavior, 19
General Handout 7: Chain
Analysis, 20
General Handout 7a: Chain
Analysis, Step by Step, 21–22
General Handout 8: Missing-Links
Analysis, 23
General Worksheet 1: Pros and
Cons of Using Skills, 27
General Worksheet 2: Chain
Analysis of Problem Behavior, 31–34
General Worksheet 2a: Example—
Chain Analysis of Problem Behavior, 35–37
General Worksheet 3: Missing
Links Analysis, 37
Gentleness, 128, 186GIVE ( Gentle, [act] I nterested,
Validate, and [use an]
Easy manner). See also
Interpersonal effectiveness skills
ending relationships and, 145,
185–186
interpersonal effectiveness


ending relationships and, 145,
185–186
interpersonal effectiveness
scripts and, 174
levels of validation and, 129overview, 123, 128overview of handouts and
worksheets for, 111, 112
tracking interpersonal
effectiveness skills and, 175
Give and take, 133, 176–177Goals
asking or saying “no” and, 133behavior change skills and, 163diary of daily actions on, 300Dime Game, 176–177interpersonal effectiveness
scripts and, 178
interpersonal effectiveness skills
and, 109–110, 124
of mindfulness practice, 39positive emotions and, 252problem solving and, 241


i ndex •  4 1 7
of skills training, 9
spiritual perspective and, 68values and, 297, 299
Guilt
changing emotional responses
and, 229
opposite action and, 240, 244problem solving and, 244ways to describe emotions, 222
half-smiling, 347, 348–349,
392–393, 397–398. See also
Reality Acceptance Skills
Handouts, overview of, 3–4, 5–6Happiness, 45, 217Harm reduction approach, 357,
358, 404–406
Hearing
observing skills and, 54, 58self-soothing and, 334, 382–384sensory awareness, 337
Homework, 133, 176–177“How” skills. See also  Describing
skills; Effectiveness practice; Mindfulness practice; Nonjudgmentalness; Observing skills; One-mindfully practice; Participating skills
overview, 40–41, 49, 60overview of handouts and
worksheets for, 40–41
practicing, 88–93
Humor, 128
illness, 257, 294, 303
Imagery, 258, 335, 352, 386–388IMPROVE ( Imagery, Meaning,
Prayer, Relaxing, One thing
in the moment, V acation,
self-Encouragement and
rethinking the situation) skills, 335, 369–371, 386–388. See also  Distress
tolerance skills


tolerance skills
Improving the moment, 315Impulsivity, 9, 14, 359Integrative experience, 69Interest, 128, 186Interfering relationships, 145–146Interpersonal conflict, 9Interpersonal Effectiveness
Handout 1: Goals of Interpersonal Effectiveness, 117
Interpersonal Effectiveness
Handout 2: Factors in the Way of Interpersonal Effectiveness, 118
Interpersonal Effectiveness
Handout 2a: Myths in the Way of Interpersonal Effectiveness, 119
Interpersonal Effectiveness
Handout 3: Overview— Obtaining Objectives Skillfully, 123
Interpersonal Effectiveness
Handout 4: Clarifying Goals in Interpersonal Situations, 124
Interpersonal Effectiveness
Handout 5: Guidelines for Objectives Effectiveness—Getting What You Want (DEAR MAN), 125–126
Interpersonal Effectiveness
Handout 5a: Applying DEAR MAN Skills to a Difficult Current Interaction, 127
Interpersonal Effectiveness
Handout 6: Guidelines for Relationship Effectiveness—Keeping the Relationship (GIVE), 128
Interpersonal Effectiveness
Handout 7: Guidelines for Self-Respect Effectiveness—Keeping Respect for Yourself (FAST), 130
Interpersonal Effectiveness
Handout 8: Evaluating Options for Whether or How Intensely to Ask for Something or Say No, 131–133
Interpersonal Effectiveness
Handout 9: Troubleshooting—When What You Are Doing Isn’t Working, 134–135
Interpersonal Effectiveness
Handout 10: Overview— Building Relationships and Ending Destructive Ones, 139
Interpersonal Effectiveness
Handout 11: Finding and Getting People to Like You, 140–141


Handout 11: Finding and Getting People to Like You, 140–141
Interpersonal Effectiveness
Handout 11a: Identifying Skills to Find People and Get Them to Like You, 142
Interpersonal Effectiveness
Handout 12: Mindfulness of Others, 143
Interpersonal Effectiveness
Handout 12a: Identifying Mindfulness of Others, 144
Interpersonal Effectiveness
Handout 13: Ending Relationships, 145
Interpersonal Effectiveness
Handout 13a: Identifying How to End Relationships, 146
Interpersonal Effectiveness
Handout 14: Overview—Walking the Middle Path, 149
Interpersonal Effectiveness
Handout 15: Dialectics, 150
Interpersonal Effectiveness
Handout 16: How to Think and Act Dialectically, 151
Interpersonal Effectiveness
Handout 16a: Examples of Opposite Sides That Can Both Be True, 152
Interpersonal Effectiveness
Handout 16b: Important Opposites to Balance, 153
Interpersonal Effectiveness
Handout 16c: Identifying Dialectics, 154
Interpersonal Effectiveness
Handout 17: Validation, 155
Interpersonal Effectiveness
Handout 18: A “How To” Guide to Validation, 156
Interpersonal Effectiveness
Handout 18a: Identifying Validation, 157
Interpersonal Effectiveness
Handout 19: Recovering from Invalidation, 158–159
Interpersonal Effectiveness Handout 19a: Identifying Self-Validation, 160
Interpersonal Effectiveness
Handout 20: Strategies for Increasing the Probability of Behaviors You Want, 161
Interpersonal Effectiveness


Interpersonal Effectiveness
Handout 21: Strategies for Decreasing or Stopping Unwanted Behaviors, 162
Interpersonal Effectiveness


Interpersonal Effectiveness
Handout 21: Strategies for Decreasing or Stopping Unwanted Behaviors, 162
Interpersonal Effectiveness
Handout 22: Tips for Using Behavior Change Strategies Effectively, 163
Interpersonal Effectiveness
Handout 22a: Identifying Effective Behavior Change Strategies, 164
Interpersonal effectiveness
skills. See also  Asking
for something; Building Relationships and Ending Destructive Ones; Interpersonal effectiveness skills module; Obtaining Objectives Skillfully; Saying “no”; Validation; Walking the Middle Path
factors and myths in the way of,
118–119
goals of, 9, 117interpersonal effectiveness
scripts and, 174
mindfulness of others and,
143–144, 184
overview, 2, 109overview of handouts and
worksheets for, 109–114
priorities in, 173problem solving and, 10pros and cons of using, 167tracking, 175troubleshooting, 134–135,
178–179
Interpersonal effectiveness skills
module. See also  Interpersonal
effectiveness skills, overview, 109–114
Interpersonal Effectiveness
Worksheet 1: Pros and Cons of Using Interpersonal Effectiveness Skills, 167
Interpersonal Effectiveness
Worksheet 2: Challenging Myths in the Way of Obtaining Objectives, 168–169
Interpersonal Effectiveness
Worksheet 3: Clarifying Priorities in Interpersonal Situations, 173
Interpersonal Effectiveness
Worksheet 4: Writing Out Interpersonal Effectiveness Scripts, 174
Interpersonal Effectiveness
Worksheet 5: Tracking Interpersonal Effectiveness Skills Use, 175
Interpersonal Effectiveness


Interpersonal Effectiveness
Worksheet 6: The Dime Game—Figuring Out How Strongly to Ask or Say No, 176–177
Interpersonal Effectiveness
Worksheet 7: Troubleshooting Interpersonal Effectiveness Skills, 178–179


418 •  index
Interpersonal Effectiveness
Worksheet 8: Finding and
Getting People to Like You, 183
Interpersonal Effectiveness
Worksheet 9: Mindfulness of Others, 184
Interpersonal Effectiveness
Worksheet 10: Ending Relationships, 185–186
Interpersonal Effectiveness
Worksheet 11: Practicing Dialectics, 189
Interpersonal Effectiveness
Worksheet 11a: Dialectics Checklist, 190
Interpersonal Effectiveness
Worksheet 11b: Noticing When You’re Not Dialectical, 191
Interpersonal Effectiveness
Worksheet 12: Validating Others, 192
Interpersonal Effectiveness
Worksheet 13: Self-Validation and Self-Respect, 193
Interpersonal Effectiveness
Worksheet 14: Changing Behavior with Reinforcement, 194
Interpersonal Effectiveness
Worksheet 15: Changing Behavior by Extinguishing or Punishing It, 195
Interpretations of events, 214–
222
Intuitive action, 53Invalidation. See also  Validation
biosocial theory and, 15overview, 192overview of handouts and
worksheets for, 113
recovering from, 158–159Walking the Middle Path and,
149
Isolation, 231
jealousy
changing emotional responses
and, 229
opposite action and, 236, 243problem solving and, 243ways to describe emotions, 218
Joining conversations, 140–141Judgments, 13, 61
listening, 58
Loneliness, 9Love
changing emotional responses
and, 229
mindfulness practice and, 70opposite action and, 237, 243overview of handouts and
worksheets for, 41


worksheets for, 41
problem solving and, 243ways to describe emotions, 219
Loving kindness, 41–42, 70,
97. See also  Mindfulness
practice; Other Perspectives on Mindfulness
managing Really Difficult
Emotions, 3. See also  Emotion
regulation skills
Mastery, 256, 293, 301, 302Meaning, 335, 386–388Meditation. See also  Mindfulness
practice
body scan meditation, 335overview, 46practicing one-mindfulness
and, 62
Wise Mind practice and, 69
Mindfulness Handout 1: Goals of
Mindfulness Practice, 45
Mindfulness Handout 1a:
Mindfulness Definitions, 46
Mindfulness Handout 2:
Overview—Core Mindfulness Skills, 49
Mindfulness Handout 3: Wise
Mind—States of Mind, 50
Mindfulness Handout 3a: Ideas
for Practicing Wise Mind, 51–52
Mindfulness Handout 4: Taking
Hold of Your Mind—“What” Skills, 53
Mindfulness Handout 4a: Ideas
for Practicing Observing, 54–57
Mindfulness Handout 4b: Ideas
for Practicing Describing, 58
Mindfulness Handout 4c: Ideas
for Practicing Participating, 59
Mindfulness Handout 5: Taking
Hold of Your Mind—“How” Skills, 60
Mindfulness Handout 5a:
Ideas for Practicing Nonjudgmentalness, 61
Mindfulness Handout 5b:
Ideas for Practicing One-Mindfulness, 62


Ideas for Practicing One-Mindfulness, 62
Mindfulness Handout 5c: Ideas for
Practicing Effectiveness, 63
Mindfulness Handout 6:
Overview—Other Perspectives on Mindfulness, 67
Mindfulness Handout 7: Goals
of Mindfulness Practice—A Spiritual Perspective, 68
Mindfulness Handout 7a: Wise
Mind from a Spiritual Perspective, 69
Mindfulness Handout 8:
Practicing Loving Kindness to Increase Love and Compassion, 70
Mindfulness Handout 9: Skillful
Means—Balancing Doing Mind and Being Mind, 71
Mindfulness Handout 9a: Ideas
for Practicing Balancing Doing Mind and Being Mind, 72–73
Mindfulness Handout 10: Walking
the Middle Path—Finding the Synthesis between Opposites, 74
Mindfulness movement, 46. See
also Mindfulness practice
Mindfulness of current thoughts,
316, 350, 351–352, 392–393, 399–400
Mindfulness of others, 143–144,
184
Mindfulness practice. See also
Core Mindfulness skills; “How” skills; Loving kindness; Mindfulness skills module; Other Perspectives on Mindfulness; Skillful means; “What” skills; Wise Mind practice
core skills practice, 79–84DEAR MAN skills and, 126ending relationships and, 186goals of, 45goals of skills training and, 9interpersonal effectiveness
scripts and, 174
interpersonal effectiveness skills
and, 143–144
mindfulness of current emotions
and, 264, 311
overview, 2, 39, 39–42, 46overview of handouts and


worksheets for, 39–42
problem solving and, 10pros and cons of practicing, 77
Mindfulness skills module. See


and, 264, 311
overview, 2, 39, 39–42, 46overview of handouts and
worksheets for, 39–42
problem solving and, 10pros and cons of practicing, 77
Mindfulness skills module. See
also Mindfulness practice
Interpersonal Effectiveness
Handout 1: Goals of Interpersonal Effectiveness, 117
Interpersonal Effectiveness
Handout 2: Factors in the Way of Interpersonal Effectiveness, 118
Interpersonal Effectiveness
Handout 2a: Myths in the Way of Interpersonal Effectiveness, 119
Interpersonal Effectiveness
Handout 3: Overview— Obtaining Objectives Skillfully, 123
Interpersonal Effectiveness
Handout 4: Clarifying Goals in Interpersonal Situations, 124
Interpersonal Effectiveness
Handout 5: Guidelines for Objectives Effectiveness—Getting What You Want (DEAR MAN), 125–126
Interpersonal Effectiveness
Handout 5a: Applying DEAR MAN Skills to a Difficult Current Interaction, 127
Interpersonal Effectiveness
Handout 6: Guidelines for Relationship Effectiveness—Keeping the Relationship (GIVE), 128
Interpersonal Effectiveness
Handout 6a: Expanding the V in GIVE— Levels of Validation, 129
Interpersonal Effectiveness
Handout 7: Guidelines for Self-Respect Effectiveness—Keeping Respect for Yourself (FAST), 130
Interpersonal Effectiveness
Handout 8: Evaluating Options for Whether or How Intensely to Ask for Something or Say No, 131–133
Interpersonal Effectiveness
Handout 9: Troubleshooting—When What You Are Doing Isn’t Working, 134–135
Interpersonal Effectiveness


index  • 4 1 9
Handout 10: Overview—
Building Relationships and Ending Destructive Ones, 139
Interpersonal Effectiveness
Handout 11: Finding and Getting People to Like You, 140–141
Interpersonal Effectiveness
Handout 11a: Identifying Skills to Find People and Get Them to Like You, 142
Interpersonal Effectiveness
Handout 12: Mindfulness of Others, 143
Interpersonal Effectiveness
Handout 12a: Identifying Mindfulness of Others, 144
Interpersonal Effectiveness
Handout 13: Ending Relationships, 145
Interpersonal Effectiveness
Handout 13a: Identifying How to End Relationships, 146
Interpersonal Effectiveness
Handout 14: Overview—Walking the Middle Path, 149
Interpersonal Effectiveness
Handout 15: Dialectics, 150
Interpersonal Effectiveness
Handout 16: How to Think and Act Dialectically, 151
Interpersonal Effectiveness
Handout 16a: Examples of Opposite Sides That Can Both Be True, 152
Interpersonal Effectiveness
Handout 16b: Important Opposites to Balance, 153
Interpersonal Effectiveness
Handout 16c: Identifying Dialectics, 154
Interpersonal Effectiveness
Handout 17: Validation, 155
Interpersonal Effectiveness
Handout 18: A “How To” Guide to Validation, 156
Interpersonal Effectiveness
Handout 18a: Identifying Validation, 157
Interpersonal Effectiveness
Handout 19: Recovering from Invalidation, 158–159
Interpersonal Effectiveness
Handout 19a: Identifying Self-Validation, 160


Handout 19a: Identifying Self-Validation, 160
Interpersonal Effectiveness
Handout 20: Strategies for Increasing the Probability of Behaviors You Want, 161
Interpersonal Effectiveness
Handout 21: Strategies for Decreasing or Stopping Unwanted Behaviors, 162
Interpersonal Effectiveness
Handout 22: Tips for Using Behavior Change Strategies Effectively, 163
Interpersonal Effectiveness
Handout 22a: Identifying Effective Behavior Change Strategies, 164
Interpersonal Effectiveness
Worksheet 1: Pros and Cons of Using Interpersonal Effectiveness Skills, 167
Interpersonal Effectiveness Worksheet 2: Challenging Myths in the Way of Obtaining Objectives, 168–169
Interpersonal Effectiveness
Worksheet 3: Clarifying Priorities in Interpersonal Situations, 173
Interpersonal Effectiveness
Worksheet 4: Writing Out Interpersonal Effectiveness Scripts, 174
Interpersonal Effectiveness
Worksheet 5: Tracking Interpersonal Effectiveness Skills Use, 175
Interpersonal Effectiveness
Worksheet 6: The Dime Game—Figuring Out How Strongly to Ask or Say No, 176–177
Interpersonal Effectiveness
Worksheet 7: Troubleshooting Interpersonal Effectiveness Skills, 178–179
Interpersonal Effectiveness
Worksheet 8: Finding and Getting People to Like You, 183
Interpersonal Effectiveness
Worksheet 9: Mindfulness of Others, 184
Interpersonal Effectiveness
Worksheet 10: Ending Relationships, 185–186
Interpersonal Effectiveness
Worksheet 11: Practicing Dialectics, 189
Interpersonal Effectiveness
Worksheet 11a: Dialectics Checklist, 190
Interpersonal Effectiveness


Worksheet 11a: Dialectics Checklist, 190
Interpersonal Effectiveness
Worksheet 11b: Noticing When You’re Not Dialectical, 191
Interpersonal Effectiveness
Worksheet 12: Validating Others, 192
Interpersonal Effectiveness
Worksheet 13: Self-Validation and Self-Respect, 193
Interpersonal Effectiveness
Worksheet 14: Changing Behavior with Reinforcement, 194
Interpersonal Effectiveness
Worksheet 15: Changing Behavior by Extinguishing or Punishing It, 195
Mindfulness Handout 1: Goals
of Mindfulness Practice, 45
Mindfulness Handout 1a:
Mindfulness Definitions, 46
Mindfulness Handout 2:
Overview—Core Mindfulness Skills, 49
Mindfulness Handout 3: Wise
Mind—States of Mind, 50
Mindfulness Handout 3a: Ideas
for Practicing Wise Mind, 51–52
Mindfulness Handout 4: Taking
Hold of Your Mind—“What” Skills, 53
Mindfulness Handout 4a: Ideas
for Practicing Observing, 54–57Mindfulness Handout 4b: Ideas
for Practicing Describing, 58
Mindfulness Handout 4c: Ideas
for Practicing Participating, 59
Mindfulness Handout 5: Taking
Hold of Your Mind—“How” Skills, 60
Mindfulness Handout
5a: Ideas for Practicing Nonjudgmentalness, 61


Mindfulness Handout 4c: Ideas
for Practicing Participating, 59
Mindfulness Handout 5: Taking
Hold of Your Mind—“How” Skills, 60
Mindfulness Handout
5a: Ideas for Practicing Nonjudgmentalness, 61
Mindfulness Handout 5b:
Ideas for Practicing One-Mindfulness, 62
Mindfulness Handout 5c: Ideas
for Practicing Effectiveness, 63
Mindfulness Handout
6: Overview—Other Perspectives on Mindfulness, 67
Mindfulness Handout 7: Goals
of Mindfulness Practice—A Spiritual Perspective, 68
Mindfulness Handout 7a:
Wise Mind from a Spiritual Perspective, 69
Mindfulness Handout 8:
Practicing Loving Kindness to Increase Love and Compassion, 70
Mindfulness Handout 9: Skillful
Means—Balancing Doing Mind and Being Mind, 71
Mindfulness Handout 9a: Ideas
for Practicing Balancing Doing Mind and Being Mind, 72–73
Mindfulness Handout 10:
Walking the Middle Path—Finding the Synthesis between Opposites, 74
Mindfulness Worksheet 1:
Pros and Cons of Practicing Mindfulness, 77
Mindfulness Worksheet 2:
Mindfulness Core Skills Practice, 78
Mindfulness Worksheet 2a:
Mindfulness Core Skills Practice, 79
Mindfulness Worksheet 2b:
Mindfulness Core Skills Practice, 80
Mindfulness Worksheet 2c:
Mindfulness Core Skills Calendar, 81–82
Mindfulness Worksheet 3: Wise
Mind Practice, 83
Mindfulness Worksheet 4:


Mind Practice, 83
Mindfulness Worksheet 4:
Mindfulness “What” Skills—Observing, Describing, Participating, 84
Mindfulness Worksheet 4a:
Observing, Describing, Participating Checklist, 85
Mindfulness Worksheet 4b:
Observing, Describing, Participating Calendar, 86–87
Mindfulness Worksheet 5:
Mindfulness “How” Skills— Nonjudgmentalness, One-Mindfulness, Effectiveness, 88
Mindfulness Worksheet 5a:
Nonjudgmentalness, One-Mindfulness, Effectiveness Checklist, 89


420 •  index
Mindfulness skills module ( cont. )
Mindfulness Worksheet 5b:
Nonjudgmentalness, One-
Mindfulness, Effectiveness Calendar, 90–91
Mindfulness Worksheet 5c:
Nonjudgmentalness Calendar, 92–93
Mindfulness Worksheet 6:
Loving Kindness, 97
Mindfulness Worksheet 7:
Balancing Being Mind with Doing Mind, 98
Mindfulness Worksheet 7a:
Mindfulness of Being and Doing Calendar, 99–100
Mindfulness Worksheet 8:
Mindfulness of Pleasant Events Calendar, 101–102
Mindfulness Worksheet 9:
Mindfulness of Unpleasant Events Calendar, 103–104
Mindfulness Worksheet 10:
Walking the Middle Path to Wise Mind, 105
Mindfulness Worksheet 10a:
Analyzing Yourself on the Middle Path, 106
Mindfulness Worksheet 10b:
Walking the Middle Path Calendar, 107
Mindfulness Worksheet 1: Pros
and Cons of Practicing Mindfulness, 77
Mindfulness Worksheet 2:
Mindfulness Core Skills Practice, 78
Mindfulness Worksheet 2a:
Mindfulness Core Skills Practice, 79
Mindfulness Worksheet 2b:
Mindfulness Core Skills Practice, 80
Mindfulness Worksheet 2c:
Mindfulness Core Skills Calendar, 81–82
Mindfulness Worksheet 3: Wise
Mind Practice, 83
Mindfulness Worksheet 4:
Mindfulness “What” Skills—Observing, Describing, Participating, 84
Mindfulness Worksheet 4a:
Observing, Describing, Participating Checklist, 85
Mindfulness Worksheet 4b:


Mindfulness Worksheet 4b:
Observing, Describing, Participating Calendar, 86–87
Mindfulness Worksheet 5:
Mindfulness “How” Skills— Nonjudgmentalness, One-Mindfulness, Effectiveness, 88
Mindfulness Worksheet 5a:
Nonjudgmentalness, One-Mindfulness, Effectiveness Checklist, 89
Mindfulness Worksheet 5b:
Nonjudgmentalness, One-Mindfulness, Effectiveness Calendar, 90–91
Mindfulness Worksheet 5c:
Nonjudgmentalness Calendar, 92–93
Mindfulness Worksheet 6: Loving
Kindness, 97
Mindfulness Worksheet 7: Balancing Being Mind with Doing Mind, 98
Mindfulness Worksheet 7a:
Mindfulness of Being and Doing Calendar, 99–100
Mindfulness Worksheet 8:
Mindfulness of Pleasant Events Calendar, 101–102
Mindfulness Worksheet 9:
Mindfulness of Unpleasant Events Calendar, 103–104
Mindfulness Worksheet 10:
Walking the Middle Path to Wise Mind, 105
Mindfulness Worksheet 10a:
Analyzing Yourself on the Middle Path, 106
Mindfulness Worksheet 10b:
Walking the Middle Path Calendar, 107
Missing-links analysis, 6, 19,
23, 38. See also  Analyzing
Behavior skills
Mood, checking, 267Mood-dependent behavior, 9Moodiness, 211Motivation, 13, 210, 276, 277–278Muscle relaxation. See  Paired
muscle relaxation
Myths
emotion regulation skills and,
198, 211, 212, 267
interpersonal effectiveness
scripts and, 178
interpersonal effectiveness skills


interpersonal effectiveness
scripts and, 178
interpersonal effectiveness skills
and, 118–119, 135
objectives effectiveness and,
168–169
understanding and naming
emotions and, 279–280
negotiation, 126, 174, 186
Nightmare protocol, 258,
304–306
“No.” See  Saying “no”
Nondefensiveness, 158–159Nonjudgmentalness. See also
“How” skills
core skills practice, 79, 80,
81–82
ideas for practicing, 61mindfulness skills and, 40–41overview, 49, 60practicing, 88–93validation and, 192
Nothing-to-do mind, 58, 74, 106
objectives effectiveness, 124,
168–169
Observing skills. See also  “How”
skills; Mindfulness practice; “What” skills
core skills practice, 79, 80,
81–82
emotion regulation skills and,
198
mindfulness of current thoughts
and, 350, 351
mindfulness of others and, 143overview, 40, 49, 53, 54–57overview of handouts and
worksheets for, 40–41
practicing, 84–88problem solving and, 241turning the mind and, 345understanding and naming
emotions and, 281–282Obtaining Objectives Skillfully.
See also  Interpersonal
effectiveness skills
overview, 2, 123overview of handouts and
worksheets for, 110–111
priorities in interpersonal
situations and, 173
One thing in the moment, 335,


situations and, 173
One thing in the moment, 335,
386–388
One-mindfully practice. See also
“How” skills
addiction and, 359core skills practice, 79, 80,
81–82
ideas for practicing, 62overview, 49, 60practicing, 88–93
Opposite action. See also
Changing Emotional Responses


“How” skills
addiction and, 359core skills practice, 79, 80,
81–82
ideas for practicing, 62overview, 49, 60practicing, 88–93
Opposite action. See also
Changing Emotional Responses
changing emotional responses
and, 227
mindfulness of current thoughts
and, 351
overview, 231–240, 242–244, 288problem solving and, 230radical acceptance and, 344
Orientation module
General Handout 1: Goals of
Skills Training, 9
General Handout 1a: Options
for Solving Any Problem, 10
General Handout 2: Overview—
Introduction to Skills Training, 11
General Handout 3: Guidelines
for Skills Training, 12
General Handout 4: Skills
Training Assumptions, 13
General Handout 5: Biosocial
Theory, 14–15
General Handout 6: Overview—
Analyzing Behavior, 19
General Handout 7: Chain
Analysis, 20
General Handout 7a: Chain
Analysis, Step by Step, 21–22
General Handout 8: Missing-
Links Analysis, 23
General Worksheet 1: Pros and
Cons of Using Skills, 27
General Worksheet 2: Chain
Analysis of Problem Behavior, 31–34
General Worksheet 2a:
Example—Chain Analysis of Problem Behavior, 35–37
General Worksheet 3: Missing
Links Analysis, 37
overview, 5–6
Orientation skills, 1–2, 5–6Other Perspectives on
Mindfulness, 2, 41–42, 67. See also  Being mind; Doing


mind; Loving kindness; Mindfulness practice
paced breathing, 329, 376
Paired muscle relaxation
overview, 314, 331–332,
377–378
rethinking and, 332TIP ( Temperature, I ntense
exercise, P aced breathing,
and P aired muscle relaxation)
skills and, 329, 376


index  • 421
Participating skills. See also
“How” skills; Mindfulness
practice; “What” skills
core skills practice, 79, 80,
81–82
mindfulness of others and, 143overview, 40, 49, 53overview of handouts and
worksheets for, 40–41
practicing, 84–88
Physical illness, 257, 294, 303Pleasant events diary, 295Pleasant events, mindfulness of
calendar for recording, 101–102emotion regulation skills and,
248
list of pleasant events, 249–251overview of handouts and
worksheets for, 42, 200–201
pleasant events diary, 295
PLEASE ( Physica L illness,
balancing E ating, avoiding
mood- Altering substances,
balancing S leep, and getting
Exercise) skills. See also  ABC
PLEASE ( Accumulate positive
emotions, B uild mastery,
Cope ahead of time)
emotion regulation skills and,
266, 268
overview, 201, 247, 257overview of handouts and
worksheets for, 201
practicing, 303
Positive emotions, 248, 252, 293,
302
Positive experiences, 248Practical experience, 69Praise, 140Prayer, 335, 386–388Prevention plans, 20, 22, 34, 37Priorities
asking or saying “no” and, 132diary of daily actions on, 300Dime Game, 176–177emotion regulation skills and,
201


201
in interpersonal situations, 173list of, 253–255values and, 296–300
Problem solving. See also
Changing Emotional Responses
changing emotional responses
and, 227
opposite action and, 230options for, 10overview, 241, 242–244,
289–290
overview of handouts and
worksheets for, 5–6, 199–200
Prompting events to a problem
behavior
chain analysis and, 20, 21, 31,
35
describing emotions and,
214–222
distracting with wise mind
ACCEPTS, 379
interpersonal effectiveness
scripts and, 174
model for describing emotions,
213
observing and describing
emotions, 281–282
understanding and naming
emotions and, 275, 276Pros and cons skill. See also  Crisis
Survival Skills
crisis survival skills and,
369–371
crisis urges and, 374–375overview, 328radical acceptance and, 344
Punishment, 162, 195. See also
Behavior change skills
Pushing away, 333, 379–381
radical acceptance, 315–316,
342–344, 392–393, 394–395. See also  Acceptance; Reality
Acceptance Skills
“Read minds,” 129, 156Reality, 45Reality Acceptance Skills, 3, 315–
316, 341, 391–393. See also
Acceptance; Distress tolerance skills; Radical acceptance
Reasonable mind, 74, 106Rebellion, 317–318Reciprocity, 133Reducing Vulnerability to Emotion


Mind, 3. See also  Emotion
regulation skills
Reflecting back, 129, 156Reinforcement, 125–127. See also
Behavior change skills
community reinforcement and,
361
emotion regulation skills and,
211, 266
ending relationships and, 185interpersonal effectiveness
scripts and, 174
of nonaddictive behaviors, 408overview, 161, 162practicing, 194
Relationships. See also  Building
Relationships and Ending Destructive Ones; Ending relationships
asking or saying “no” and, 133Dime Game, 176–177effectiveness of, 124ending, 143–144finding and getting people to
like you, 140–142, 183
mindfulness of others and,
143–144
overview of handouts and
worksheets for, 111–112
validation and, 155values and, 298
Relaxation
IMPROVE ( Imagery, M eaning,
Prayer, R elaxing, O ne thing
in the moment, V acation,
self-Encouragement and
rethinking the situation) skills, 335, 386–388
nightmare protocol, 258, 306
Repair consequences of a problem
behavior, 20, 22, 34, 37
Rethinking, 314, 332, 335, 378Rights, 132, 176–177Risk-taking, 359
Sadness
changing emotional responses
and, 229
opposite action and, 231, 238,
243
problem solving and, 243ways to describe emotions, 220Safety, 145Sapiential experience, 69Satiation, 162. See also  Behavior


change skills
Saying “no,” 111–112, 131–133,
176–177
Self-care, 257Self-denial, 74, 106Self-encouragement, 335Self-indulgence, 74, 106Self-respect
asking or saying “no” and, 132Dime Game, 176–177effectiveness of, 124overview of handouts and
worksheets for, 113
practicing, 193
Self-soothing
crisis survival skills and,
369–371
overview, 315, 334practicing, 382–384


worksheets for, 113
practicing, 193
Self-soothing
crisis survival skills and,
369–371
overview, 315, 334practicing, 382–384
Self-talk, 344Self-validation, 113, 160, 193Senses
observing skills and, 54–55, 58self-soothing and, 334, 382–384sensory awareness, 337
Sensory awareness, 337Shame
changing emotional responses
and, 229
opposite action and, 231, 239, 244problem solving and, 244ways to describe emotions, 221
Skillful behaviors to replace
problem behaviors
chain analysis and, 20, 22, 32,
33, 36
pros and cons of using skills, 27
Skillful means, 42, 67, 71. See also
Mindfulness practice
Skills training
assumptions regarding, 13General Handout 1: Goals of
Skills Training, 9
General Handout 1a: Options
for Solving Any Problem, 10
General Handout 2: Overview—
Introduction to Skills Training, 11
General Handout 3: Guidelines
for Skills Training, 12
General Handout 4: Skills
Training Assumptions, 13
General Handout 5: Biosocial
Theory, 14–15
General Handout 6: Overview—
Analyzing Behavior, 19
General Handout 7: Chain
Analysis, 20
General Handout 7a: Chain
Analysis, Step by Step, 21–22
General Handout 8: Missing-
Links Analysis, 23
General Worksheet 1: Pros and


Links Analysis, 23
General Worksheet 1: Pros and
Cons of Using Skills, 27
General Worksheet 2: Chain
Analysis of Problem Behavior, 31–34
General Worksheet 2a:
Example—Chain Analysis of Problem Behavior, 35–37
General Worksheet 3: Missing
Links Analysis, 37
goals of, 9guidelines for, 12


422 •  index
Skills training ( cont. )
introduction to, 11
overview of handouts and
worksheets for, 5–6
pros and cons of using skills, 27
Sleep
nightmare protocol, 258,
304–306
PLEASE ( Physica L illness,
balancing E ating, avoiding
mood- Altering substances,
balancing S leep, and getting
Exercise) skills, 257
practicing PLEASE skills, 303reducing vulnerability to
emotion mind and, 294
Sleep hygiene protocol, 202, 307Smells
observing skills and, 54self-soothing and, 334, 382–384sensory awareness, 337
Social environment, 15Solutions, 241Spiritual perspective. See also
Mindfulness practice
goals of mindfulness practice
and, 68
IMPROVE ( Imagery, M eaning,
Prayer, R elaxing, O ne thing
in the moment, V acation,
self-Encouragement and
rethinking the situation) skills, 335
mindfulness skills and, 41overview, 67Wise Mind practice and, 69
Stone flake on the lake practice,
51. See also  Mindfulness
practice
STOP (S top, T ake a step back,
Observe, and P roceed
mindfully) skill. See also
Crisis Survival Skills
crisis survival skills and,
369–371
overview, 314, 327practicing, 372–373
Stopping unwanted behaviors,
162. See also  Behavior change
skills


Stopping unwanted behaviors,
162. See also  Behavior change
skills
Substance use, 257, 294, 303Suffering, 45, 205, 264Suppressing thoughts, 350
Taste
observing skills and, 55, 58self-soothing and, 334, 382–384sensory awareness, 337
Thoughts
describing skills and, 58distracting methods and, 333distracting with wise mind
ACCEPTS, 379–381
mindfulness of current thoughts
and, 350
observing skills and, 56–57, 58
Timing, 133, 176–177TIP ( Temperature, I ntense
exercise, P aced breathing,
and P aired muscle relaxation)
skills
body chemistry and, 376crisis survival skills and,
369–371
overview, 314, 329
Tipping the temperature, 329, 330,
376Touch
observing skills and, 55, 58self-soothing and, 334, 382–384sensory awareness, 337
Truth, 130, 186Turning the mind, 345, 392–393,
396. See also  Reality
Acceptance Skills
understanding, validation and,
156
Understanding and Naming
Emotions. See also  Emotion
regulation skills
emotion diary, 277–278goals of, 205levels of validation and, 129myths about emotions, 279–280observing and describing
emotions, 281–282
overview, 3overview of handouts and
worksheets for, 197–198
what emotions are doing,
275–276
Unpleasant events, 103–104Urges


275–276
Unpleasant events, 103–104Urges
addiction and, 359crisis urges, 314observing skills and, 55,
281–282
opposite action and, 231pros and cons skill, 328,
374–375
vacation, 335, 386–388
Validation. See also  Interpersonal
effectiveness skills
biosocial theory and, 15dialectics and, 153ending relationships and, 186GIVE ( Gentle, [act] I nterested,
Validate, and [use an] E asy
manner) and, 128, 129
guidelines for, 156identifying, 157interpersonal effectiveness
scripts and, 174
levels of, 129overview, 155–159, 192overview of handouts and
worksheets for, 113
Walking the Middle Path and,
149
Values
action steps and, 296–300diary of daily actions on, 300emotion regulation skills and,
201
ending relationships and, 186FAST ([be] F air, [no] A pologies,
Stick to values, and [be]
Truthful) and, 130
list of, 253–255positive emotions and, 252
Verbalizing thoughts or beliefs,
351
Visual observing
observing skills and, 54, 58overview, 58self-soothing and, 334, 382–384sensory awareness, 337
Vulnerability. See also  Emotional
vulnerability
biosocial theory and, 14chain analysis and, 20, 21–22,
31, 35to emotion mind, 247emotion regulation skills and,
197, 266, 268


197, 266, 268
model for describing emotions,
213
observing and describing
emotions, 281–282
overview of handouts and
worksheets for, 200–202
Walking down the spiral
stairs practice, 51. See also
Mindfulness practice
Walking the Middle Path. See
also Dialectics; Interpersonal
effectiveness skills; Mindfulness practice
goals of, 117overview, 2, 67, 74, 149overview of handouts and
worksheets for, 42, 112–114
practicing, 105–108
“What” skills. See also  Describing
skills; Mindfulness practice; Observing skills; Participating skills


worksheets for, 42, 112–114
practicing, 105–108
“What” skills. See also  Describing
skills; Mindfulness practice; Observing skills; Participating skills
overview, 40, 49, 53overview of handouts and
worksheets for, 40
practicing, 84–88
When the Crisis is Addiction, 3Willfulness, 396Willing hands, 347, 348–349,
392–393, 397–398. See also
Reality Acceptance Skills
Willingness, 346, 392–393, 396.
See also  Reality Acceptance
Skills
Wise Mind ACCEPTS, 314–315,
333
Wise Mind practice. See also
Mindfulness practice
balancing doing mind with
being mind, 72–73
changing emotional responses
and, 287
core skills practice, 79, 80,
81–82
distracting with wise mind
ACCEPTS, 379–381
ending relationships and, 143ideas for practicing, 51–52opposite action and, 230overview, 40, 49, 50, 67overview of handouts and
worksheets for, 40, 41, 42
practicing, 83skillful means and, 71from a spiritual perspective, 69Walking the Middle Path and,
105–108
Withdrawal, 231Without words, 69Wordless watching, 53Worksheets, overview of, 3–4, 5–6Worries
emotion regulation skills and,
248
interpersonal effectiveness
scripts and, 178
interpersonal effectiveness skills
and, 135


scripts and, 178
interpersonal effectiveness skills
and, 135
observing skills and, 57pleasant events diary and, 295