Weekly Practice Assignments

  • Class Date: September 3, 2026

    Module: Distress Tolerance

    Skills: Radical Acceptance, Turning the Mind, Willingness and Willfulness, Half Smile and Willing Hands

    Weekly Skills Practice:

    • Complete Diary Card daily.

    • Complete Distress Tolerance Handout 18 (p.49).

  • Class Date: September 9, 2026

    Module: Interpersonal Effectiveness

    Skills: DEARMAN

    Handouts Covered: Interpersonal Effectiveness Handouts 5-5A (pgs Old Book: 125-127 / New Book: 118-120)

    Weekly Skills Practice: 

    • Complete Dairy Card daily.

    • Using Interpersonal Effectiveness Worksheet 4 (old book pg 174; new book pg 121), write out 4 different DEARMAN scripts with at least 1 of the 4 being about saying no. Make sure to fill out the top part about your objective in the situation.

    • Verbally do a DEARMAN twice with someone this week.

  • Class Date: September 9, 2026

    Module: Interpersonal Effectiveness

    Skills: DEARMAN

    Handouts Covered: Interpersonal Effectiveness Handouts 5-5A (pgs Old Book: 125-127 / New Book: 118-120)

    Weekly Skills Practice: 

    • Complete Diary Card daily.

    • Write out 4 DEAR MANs using Interpersonal Effectiveness Worksheet 4 (old book p. 174 / New book p. 121). One of the four needs to be saying no.

  • Class Date: September 2, 2026

    Module: Distress Tolerance

    Skills: Mindfulness “How” Skills

    Handouts Covered:

    Weekly Skills Practice: 

    • Complete Diary Card daily.

    • Take a period of time this week (you decide how long) and count your judgments - remember not to judge your judging.

    • Write down 1 judgement you have this week that contributes to distress and replace it.

    • Practice one- mindfully daily this week in a situation and fill out a worksheet about at least two of those practices. (Mindfulness Worksheets 5, 5A, 5B, or 5C - old book pgs 88-93; new book pgs 70-75)

    • Write down one effective action and one ineffective action you did this week and how you knew it was effective or ineffective.

  • Class Date: September 10, 2026

    Module: Distress Tolerance

    Skills: Goals of Distress Tolerance & When to Use Crisis Survival Skills & STOP Skill

    Handouts Covered: Distress Tolerance Handout 1-4 (pgs Old Book: 321-327 / New Book: 285-294)

    Weekly Skills Practice: 

    • Complete Diary Card daily.

    • Make a list of crisis moments this week based on the definition of a crisis where you could use Crisis Survival Skills.

    • Find and implement a reminder of the STOP skill that will cue you to use the skill when you see it (i.e. paint a nail red, put up a stop sign somewhere, wear a red string bracelet, etc).

    • Practice the STOP skill once a day (even if you aren’t in a crisis) and record your practices on Distress Tolerance Worksheet 2A (old book p. 373; new book p. 296).

    • Using Distress Tolerance Worksheet 3 (old book p. 374; new book p. 298) start a Pros and Cons list (just the top two boxes) on an urge you have when you are in crisis.

  • Class Date: September 10, 2026

    Module: Distress Tolerance

    Skills: Goals of Distress Tolerance & When to Use Crisis Survival Skills & STOP Skill

    Handouts Covered: Distress Tolerance Handout 1-4 (pgs Old Book: 321-327 / New Book: 285-294)

    Weekly Skills Practice: 

    • Complete Diary Card daily.

    • Make a list of crisis moments this week based on the definition of a crisis where you could use Crisis Survival Skills.

    • Find and implement a reminder of the STOP skill that will cue you to use the skill when you see it (i.e. paint a nail red, put up a stop sign somewhere, wear a red string bracelet, etc).

    • Practice the STOP skill once a day (even if you aren’t in a crisis) and record your practices on Distress Tolerance Worksheet 2A (old book p. 373; new book p. 296).

    • Using Distress Tolerance Worksheet 3 (old book p. 374; new book p. 298) start a Pros and Cons list (just the top two boxes) on an urge you have when you are in crisis.