Mindfulness
Observe, Describe, Participate
What are the "what" skills?
This skill helps you determine if your emotion is justified.
What is check the facts?
This skill helps change your body chemistry to rapidly reduce your emotional arousal
What is TIP?
(Temperature, Intense Exercise, Paced breathing, Paired muscle relaxation)
This skill is essential in building relationships and is finding the kernel of truth in another’s perspective
What is validation?
Solve the problem, feel better about the problem, tolerate the problem, stay miserable
What are the 4 options for solving any problem?
Intentionally living with awareness to the present moment.
What is the definition of mindfulness?
This is the skill you use if your emotions do not fit the facts OR if acting on your emotion is not effective.
What is opposite action?
This skill helps you evaluate the advantages and disadvantages of engaging in a particular behavior
What is pros and cons?
This skill helps you get others to do what you want, resolve an interpersonal conflict, or say no to an unwanted request
What is DEAR MAN?
(Describe, Express, Assert, Reinforce, stay Mindful, Appear confident, Negotiate)
Marsha Linehan
Who is the founder of DBT?
Your body sensations, your 5 senses, your attention
What do you observe?
This skill helps you prepare to skillfully handle difficult or emotional situations.
What is cope ahead?
This skill is doing just what is needed in each situation, wholeheartedly, and without dragging your feet
What is willingness?
This worldview helps us stay away from extreme thinking and walk the middle path
What is dialectical?
This tool is used to track everyday skill use and monitor progress in specific personal goals
What is the diary card?
Doing one thing at a time
What is the definition of one-mindful?
Reducing vulnerability to emotion mind
What do the ABC PLEASE skills help with?
(Accumulate positives in the short-term and long term, Build Mastery, Cope Ahead)
(Physical iLlness, balanced Eating, Avoid mood altering substances, balance Sleep, Exercise)
This skill is when you stop fighting reality, let go of bitterness, and accept all the way
What is radical acceptance?
This skill emphasizes relationship effectiveness as the highest priority
What is GIVE?
(be Gentle, act Interested, Validate, use an Easy manner)
People are doing the best they can, people want to improve, people need to do better, try harder, and be more motivated to change, all behaviors are caused
What are skills training assumptions?
Seeing without judging as good or bad
What is a non-judgmental stance?
This skill helps make you feel competent and effective
What is build mastery?
This skill replaces immediate negative events with more positive ones by making the moment more positive and easier to tolerate
What is IMPROVE?
(Imagery, Meaning, Prayer, Relaxing actions, One thing in the moment, Vacation, Encouragement)
This skill emphasizes self-respect effectiveness as the highest priority
What is FAST?
(be Fair, no Apologies, Stick to values, be Truthful)
This theory explains that some individuals have difficulty controlling emotions and actions because of biological and social factors
What is the biosocial theory?