Mindfulness is balancing emotion mind and wise mind.Distress Tolerance is when you have a problem you cannot solve, but you don't want to make it worse.Emotion Regulation is having less negative emotions and vulnerability, and more positive emotional experiences.Interpersonal Effectiveness is asking for what you want and saying no effectively.

Distress Tolerance

These are the main curriculum.   See also DBT All Group Calendar

Distress Tolerance handouts

Distress Tolerance means the coping skills necessary to tolerate unsolved problems, without making them worse.

"There are two main rules of crisis survival. The first rule is, if you are in a crisis and you can solve the problem now, solve it. Ok. Rule 1: Solve the problem if you can solve it. Alright. The second rule of crisis survival is if you can't solve the problem, survive it. Got that? What are they? The first rule: solve it. The second rule: survive it. "


Week One:4 Ways to Respond to a Problem

Week Two:IMPROVE the Moment
Pros & Cons
Alternate Rebellion
Panic List


Week Three:Breath Awareness

Week Four:
Awarness Exercises

Awareness Exercises

Radical Acceptance

Radical Acceptance

Week Five:Willingness vs. Willfulness

Turning the Mind & Willingness

Week Six:Review

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