Mindfulness
This state of mind is ruled by facts, reason, logic and pragmatics. Values and feelings are not important.
What is Reasonable Mind?
These skills are used to help you get through a painful or overwhelming situation without making it worse.
This acronym reminds you to take care of your physical health by focusing on things like treating illness, eating, avoiding mood-altering substances, getting enough sleep, and exercising.
What is PLEASE skill?
This DBT acronym helps you remember how to make an effective request or assert yourself while maintaining the relationship.
What is DEAR MAN?
This DBT concept involves recognizing that two things that seem opposite can both be true at the same time.
What is dialectical thinking?
This mindfulness skill involves taking in information both internally and externally. It includes controlling your attention and wordless watching.
What is the Observe skill?
You're extremely upset and need to calm your body quickly. You splash cold water on your face, hold something cold, and slow your breathing. What DBT skill are you using?
What are TIP skills?
You're feeling down and have been isolating yourself all day. Even though you don't feel like doing anything, you intentionally do something small that is enjoyable or gives you a sense of accomplishment. What skill are you using?
What is accumulating positive emotions?
During a disagreement, you listen to the other person's perspective, avoid judgmental language, and communicate in a way that shows you care about maintaining the relationship. Which DBT skill set are you using?
What is GIVE?
Someone says, ‘I'm really upset that my friend canceled on me.’ Instead of saying, ‘It's not a big deal,’ you respond, ‘I can understand why you'd be disappointed after looking forward to seeing them.’ What are you practicing?
What is validation?
You notice yourself thinking, ‘They shouldn't be acting this way. They're being ridiculous.’ Instead of labeling the person or their behavior as good or bad, you describe what is happening without adding an evaluation or criticism. What DBT mindfulness skill are you practicing?”
What is Nonjudgmental Stance?
You receive a frustrating text and immediately want to respond angrily. Instead, you step away, notice the urge to react, and remind yourself that you don't have to act on it right now. What distress tolerance skill are you using?
What is STOP?
You're furious with a coworker and want to send an angry email. Instead, you ask yourself whether your anger fits the facts of the situation and whether your interpretation is based on evidence. What skill are you using?
What is checking the facts?
You're trying to set a boundary with someone, but you're worried they'll be upset with you. You remind yourself that saying no doesn't make you a bad person, and you communicate your boundary without apologizing for having a reasonable need. Which interpersonal effectiveness skill is being emphasized?”
What is FAST
Someone says, ‘I’m fine,’ but you notice they are unusually quiet, avoiding eye contact, and their voice sounds different. You respond, ‘It seems like something may be bothering you, even though you're saying you're fine.’ Which level of validation are you demonstrating?
What is level 3: reading minds?
“You notice yourself thinking, ‘I’m a failure because I made that mistake.’ Instead of treating the thought as a fact, you identify it by saying, ‘I’m noticing the thought that I’m a failure.’ Which mindfulness skill are you practicing?
What is Describe?
You desperately want a situation to be different, but you recognize that continuing to think ‘This shouldn't be happening’ is increasing your suffering. You acknowledge the facts of the situation—even though you don't like them—and choose to stop fighting against reality. What DBT skill are you using?
What is Radical Acceptance?
You're extremely anxious about attending a social event. Your urge is to cancel and stay home. You determine that avoiding the event will keep the anxiety going, so you choose to attend and act opposite to your urge to avoid.
What is Opposite Action?
You want to ask your partner to change something they're doing. You know you could focus only on getting what you want, but you also care about maintaining the relationship and acting in a way that feels consistent with your values. What three interpersonal goals might you need to balance?
What are objective effectiveness, relationship effectiveness, and self-respect effectiveness?
Someone tells you that you're overreacting. You notice yourself immediately thinking, ‘Maybe they're right. I shouldn't feel this way.’ Instead of automatically dismissing your emotion or assuming the other person is completely wrong, you pause and ask, ‘What happened? What am I feeling? Does this emotion make sense given my experience?’ What skill are you using?”
What is self-validation?
You’re having a difficult conversation with someone. You notice your thoughts, emotions, and physical sensations without judging them. You put words to what you’re experiencing, and then fully engage in the conversation rather than getting stuck analyzing what’s happening. What mindfulness skill are you practicing?
What is Participate?
You're experiencing the thought, ‘I can't handle this.’ Instead of arguing with the thought, believing it as a fact, or trying to force it away, you notice it and simply say to yourself, ‘I'm having the thought that I can't handle this.’ You allow the thought to come and go without acting on it. What DBT skill are you practicing?
What is mindfulness of current thoughts?
You notice that a particular situation consistently triggers intense anger. Instead of only trying to manage the anger once it appears, you look at the patterns leading up to it and intentionally change the way you respond so the emotion is less likely to escalate in the future. What emotion regulation strategy are you using?
What is problem solving?
You've asked someone to stop doing something that bothers you, but they continue. You calmly repeat your request without getting pulled into defending, over-explaining, or arguing. You stay focused on your goal and are willing to negotiate if necessary. Which DEAR MAN strategies are you demonstrating?
What is broken record and appear confident?
“During a difficult conversation, you notice your own emotions and urges while also paying close attention to the other person's words, tone, facial expressions, and body language. Rather than becoming focused only on proving your point, you stay curious about what the other person may be experiencing. What skill are you practicing?”
What is Mindfulness of Others