All skills
21 skills across 4 modules — guides to learn, activities to practise.
Mindfulness Skills
Overview- Judgment Tracker Identify and understand your patterns of judgmental thoughts. Activity
- Practicing Non-Judgmentalness Learn techniques to observe reality without adding judgments. Guide
- Practicing One-Mindfulness Engage fully in everyday activities by focusing your awareness. Guide
- Practicing Effectiveness Focus on what works rather than on being right. Guide
Distress Tolerance
Overview- TIPP Skill Quickly calm down during intense emotional crisis situations. Guide
- Paced Breathing Use guided breathing to calm your mind and body. Activity
- Radical Acceptance Learn to accept reality and reduce suffering in painful situations. Guide
- Half-Smile & Willing Hands Use your body posture to change your mind and accept reality. Guide
Emotion Regulation
Overview- Name Your Emotions Explore emotions and understand them better with the emotion wheel. Guide
- ABC Skill Build positive experiences to increase positive emotions. Guide
- Core Values Log Identify and commit to your core values to build a life worth living. Activity
- PLEASE Skill Reduce emotional vulnerability by taking care of your body. Guide
- PLEASE Events Log Log your daily health activities to build emotional resilience. Activity
- Opposite Action Guide Change unwanted emotions by acting opposite to their urges. Guide
- Opposite Action Wheel Identify your emotion and learn the opposite action to take. Guide
- Opposite Action Log Track your use of the Opposite Action skill and its effectiveness. Activity
- Problem Solving Effectively resolve life challenges when your emotions are justified. Guide
- Emotion Flow An interactive guide to process intense emotions and choose the right skill. Activity
- Pleasant Events Log Select and schedule enjoyable activities to build positive emotions. Activity