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DBT Skills Class:
Distress Tolerance

Textbook

Before we get started with class, make sure you purchase a copy of the DBT Skills Training Handouts and Worksheets, Second Edition. This is the one book you will use for all of the basic DBT skills courses. Weekly assignments will reference page numbers from this book.

Class Links

  • Below are the links you will need to follow each week to attend your assigned class.
  • You will need to be logged into a Zoom account to join the class, so please create a zoom account now if you do not have one already.
  • Try to join several minutes before your class begins. After clicking the link, you will join a waiting room. Please stay in the waiting room until an instructor allows you to enter.
  • You must change your name displayed in Zoom to the name you used when signing up for the class. This is how the instructor will know to let you in. Here are instructions on how to do this. You can use your full name, or just your first name and last initial.

Weekly Materials

Week 1:
Orientation
Mindfulness I

Material: This week we will cover the following handouts from the book:

  • General Handout 1: Goals of Skills Training
  • General Handout 3: Guidelines for Skills Training
  • General Handout 4: Skills Training Assumptions
  • Mindfulness Handout 1: Goals of Mindfulness Practice
  • Mindfulness Handout 2: Overview: Core Mindfulness Skills
  • Mindfulness Handout 3: Wise Mind: States of Mind

Homework: Please complete the following worksheets this week, after the live class.

  • Mindfulness Worksheet 1: Pros and Cons of Practicing Mindfulness
  • Mindfulness Worksheet 3: Wise Mind Practice

Some of the mindfulness exercises from class and the book can be found in audio versions here.

Week 2:
Mindfulness II

Material: This week we will cover the following handouts from the book:

  • Mindfulness Handout 4: Taking Hold of Your Mind: “What” Skills
  • Mindfulness Handout 5: Taking Hold of Your Mind: “How” Skills

Homework: Please complete the following worksheets this week, after the live class.

  • Mindfulness Worksheet 4: Mindfulness “What” Skills: Observing, Describing, Participating
  • Mindfulness Worksheet 5: Mindfulness “How” Skills: Nonjudgmentalness, One-­Mindfulness, Effectiveness

Some of the mindfulness exercises from class and the book can be found in audio versions here.

Week 3:
Crisis Survival & Pros and Cons

Material: This week we will cover the following handouts from the book:

  • Distress Tolerance Handout 1: Goals of Distress Tolerance
  • Distress Tolerance Handout 2: Overview: Crisis Survival Skills
  • Distress Tolerance Handout 3: When to Use Crisis Survival Skills
  • Distress Tolerance Handout 4: STOP Skill
  • Distress Tolerance Handout 5: Pros and Cons

Homework: Please complete the following worksheets this week, after the live class.

  • Distress Tolerance Worksheet 2: Practicing the STOP Skill
  • Distress Tolerance Worksheet 3: Pros and Cons of Acting on Crisis Urges

Week 4:
The TIP Skills

Material: This week we will cover the following handouts from the book:

  • Distress Tolerance Handout 6: Tip Skills: Changing Your Body Chemistry

Homework: Please complete the following worksheets this week, after the live class.

  • Distress Tolerance Worksheet 4: Changing Body Chemistry with TIP Skills

Week 5:
Distracting, Self-Soothing, &
Improving the Moment

Material: This week we will cover the following handouts from the book:

  • Distress Tolerance Handout 7: Distracting
  • Distress Tolerance Handout 8: Self-Soothing
  • Distress Tolerance Handout 9: Improving the Moment

Homework: Please complete the following worksheets this week, after the live class.

  • Distress Tolerance Worksheet 5: Distracting with Wise Mind Accepts
  • Distress Tolerance Worksheet 6: Self-Soothing
  • Distress Tolerance Worksheet 7: IMPROVE The Moment

Week 6:
Reality Acceptance

Material: This week we will cover the following handouts from the book:

  • Distress Tolerance Handout 10: Overview: Reality Acceptance Skills
  • Distress Tolerance Handout 11: Radical Acceptance
  • Distress Tolerance Handout 11b: Practicing Radical Acceptance, Step by Step
  • Distress Tolerance Handout 12: Turning the Mind

Homework: Please complete the following worksheets this week, after the live class.

  • Distress Tolerance Worksheets 9: Radical Acceptance

Week 7:
Willingness, Half- Smiling, & Willing
Hands

Material: This week we will cover the following handouts from the book:

  • Distress Tolerance Handout 13: Willingness
  • Distress Tolerance Handout 14: Half-Smiling and Willing Hands

Homework: Please complete the following worksheets this week, after the live class.

  • Distress Tolerance Worksheet 11: Half-Smiling and Willing Hands

Week 8:
Mindfulness of Thoughts

Material: This week we will cover the following handouts from the book:

  • Distress Tolerance Handout 15: Mindfulness of Current Thoughts
  • Distress Tolerance Handout 15a: Practicing Mindfulness of Thoughts

Homework: Please complete the following worksheets this week, after the live class.

  • Distress Tolerance Worksheet 12: Mindfulness of Current Thoughts
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