Class Date: January 22, 2026

Module: Distress Tolerance

Skills: STOP, Self-soothe, IMPROVE the moment

Weekly Skills Practice:

Class Date: January 21, 2026

Module: Distress Tolerance

Skills: Willingness & Mindfulness of Current Thoughts

Handouts Covered:

Distress Tolerance Handouts 13 (old book: pg. 346; new book: pg. 336)
Distress Tolerance Handouts 15-15A (old book: pg. 350-352; new book: pg. 342-344)

Weekly Skills Practice:

Diary Card - Practice opposite action to willfulness, if needed.
Practice the skills of Turning the Mind and Willing Action on two different situations in your life where you are noticing some willfulness. Fill out Distress Tolerance Worksheet 10 (old book pg. 396 / new book pg. 335) about your practices.
Practice mindfulness of current thoughts at least 3 times - trying at least 3 different techniques. Write about your practice on Distress Tolerance Worksheet 12 (old book pg. 399 / new book pg. 345).

Class Date: January 21, 2026

Module: Interpersonal Effectiveness

Skills: Managing Extreme Emotions, Troubleshooting and Review of Skills for Emotion

Handouts Covered:

Emotion Regulation Handouts (old book handouts 23-25, pp 265-268 / new book handouts 23-25, pp. 272-276)

Weekly Skills Practice:

Complete Diary Card daily.
Practice your Managing Extreme Emotion 3 step plan three times this week - even if your emotions aren’t extreme (remember practicing helps them to be available when emotions are extreme).
Fill out 2 Model of Emotions (Emotion Regulation Worksheet 4 - p. 281/ 208). Decide where on the model you are going to use skills to regulate that emotion, decide what skill(s) to use and then work on those skill(s).
Go over Emotion Regulation Worksheet 16 (p. 312/ 275) and figure out what interfered with you regulating emotions one day this week AND/OR what usually interferes for you and come to class with a plan for one of those areas.

Class Date: January 22, 2026

Module: Emotion Regulation

Skills: Managing Extreme Emotions, Troubleshooting, Model of Skills

Handouts Covered:

Weekly Skills Practice:

Complete Diary Card daily.
Practice your Managing Extreme Emotion 3 step plan three times this week - even if your emotions aren’t extreme (remember practicing helps them to be available when emotions are extreme).
Fill out 2 Model of Emotions (Emotion Regulation Worksheet 4 - old book pg. 281/ n new book pg. 208). Decide where on the model you are going to use skills to regulate that emotion, decide what skill(s) to use and then work on those skill(s).
Go over Emotion Regulation Worksheet 16 (old book pg. 312/ new book pg. 275) and figure out what interfered with you regulating emotions one day this week AND/OR what usually interferes for you and come to class with a plan for one of those areas.

Class Date: January 22, 2026

Module: Emotion Regulation

Skills: Managing Extreme Emotions, Troubleshooting, Model of Skills

Handouts Covered:

Weekly Skills Practice:

Complete Diary Card daily.
Practice your Managing Extreme Emotion 3 step plan three times this week - even if your emotions aren’t extreme (remember practicing helps them to be available when emotions are extreme).
Fill out 2 Model of Emotions (Emotion Regulation Worksheet 4 - old book pg. 281/ n new book pg. 208). Decide where on the model you are going to use skills to regulate that emotion, decide what skill(s) to use and then work on those skill(s).
Go over Emotion Regulation Worksheet 16 (old book pg. 312/ new book pg. 275) and figure out what interfered with you regulating emotions one day this week AND/OR what usually interferes for you and come to class with a plan for one of those areas.

Weekly Practice Assignments