Mindfulness
This means paying attention to what is happening right now.
What is mindfulness?
This DBT module helps you understand and manage your feelings.
What is emotion regulation?
This DBT module teaches how to ask for what you need and be respectful by using healthy communication skills.
This module helps you get through you get through hard moments without making things worse?
What is distress tolerance?
TIPP
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
When you notice 5 things you can see, 4 things you can feel, 3 things you can hear, you are using this skill.
Grounding, 5-4-3-2-1
If you feel angry, one healthy thing you can do is this.
Examples: take deep breaths, ask for space or a break, count to 10, use words to express yourself
If you want a turn with a toy, what is a respectful way to ask?
Examples:
"Can I have a turn when you're done?" or "May I use it next?"
When you are very upset, holding something cold or splashing cold water can help. This is part of what kind of skill.
What is the TIPP skill?
GIVE
Gentle Manner
Interested
Validate
Express
This skill helps you slow down by taking deep breaths and noticing your body.
Paced breathing
This skill means doing the opposite of what a difficult feeling wants you to do when that feeling is not helping?
What is true?
This word means "getting through" a hard feeling instead of acting out right away.
What is tolerance?
PLEASE
Physical Illness
Balanced Eating
Avoid mood-altering substances
Balanced Sleep
Exercise
True or False: Mindfulness means you have to stop having feelings.
What is false?
True or false: All feelings are okay, but not all behaviors are okay.
What is true?
When someone says "stop," this is what you should do.
What is respecting someone's boundary?
Name one safe thing you can do when you are really upset.
Examples: take a break, breathe, get water, squeeze a stress ball, ask an adult for help
IMPROVE
Imagery
Meaning
Prayer
Relaxation
One thing in the moment
Vacation
Encouragement
Name one thing you can do to be mindful at school.
Examples: focus on breathing, listen carefully, notice sounds, pay attention while coloring, feel feet on the floor.
Name one clue your body gives you when you are upset.
Examples: fast heartbeat, sweaty hands, tense muscles, frown, stomachache
Name one way to solve a problem with a friend without yelling.
Examples: talk it out, use an "I feel statement," ask for help, take turns, compromise
True or false: Distress tolerance means the problem disappears right away.
What is false?
DEARMAN
Describe
Express
Assert (Ask)
Reinforce
Mindful of actions
Appear confident
Negotiate