Interpersonal Effectiveness
Mindfulness
Distress Tolerance
Emotional Regulation
General DBT

100

Be effective in asserting rights and wishes, getting what you want, saying no, resolving conflict, keeping and maintaining relationships and self-respect, deciding how intense you want to ask for something or say no

What are the goals of interpersonal effectiveness?

100

To reduce suffering and increase happiness, to increase control of your mind, to experience reality as it is

What are the goals of mindfulness?

100

A highly stressful situation, short-term that won't last long, creates intense pressure to resolve the problem now, causes intense pain that cannot be helped quickly, you want to act on your emotions but it will only make things worse

What is a crisis?

100

To understand and name your own emotions, decrease the frequency of unwanted emotions, decrease emotional vulnerability, decrease emotional suffering

What are the goals of interpersonal effectiveness?

100

Learning how to change your own behaviors, thoughts, and emotions that are linked to problems in living and are causing misery and distress

What are the goals of DBT skills training?

200

The skill that you use when you are trying to get something that you want, trying to say no, or trying to resolve a conflict

What is DEAR MAN?

200

To notice and observe, to describe your experience and your emotions, to fully and completely participate in the current moment

What are the mindfulness WHAT skills?

200

The skill used when you want to stop yourself from acting impulsively on your emotions and making a problem worse

STOP Skill

200

To discern whether or not your emotions fit the facts of the situation, changing your beliefs and assumptions to fit the facts if they are not accurate

What is check the facts?

200

Two things that seem like opposites and can both be true, change is transactional, change is the only constant, using 'both and' instead of 'either or' thinking and language, searching for and attempting to find balance

What are Dialectics?

300

The skill that you use when you are trying to keep your self respect when interacting with others, involves 'sticking to your morals and values'

What is FAST?

300

To see but not judge, to be present in one thing you are doing in the moment, to be mindful and aware of your goals and work towards them effectively

What are the mindfulness HOW skills?

300

The skill you use when you want to change your body chemistry and quickly reduce extreme emotions

What is TIPP?

300

When your emotion does not fit the facts or when acting on your emotion is not effective, when you want to change your emotion or do something more effective

What is Opposite Action?
300

Finding the kernel of truth in another persons perspective, situation, or actions, acknowledging that a persons thoughts, emotions, and behaviors have meaning

What is validation?

400

The skill you use when you are working on building and maintaining positive relationships

What is the GIVE skill?

400

Accepting this moment how it is right now, not trying to or attempting to force a moment or situation to change when it cannot, being aware of your current thoughts 

What is radical acceptance?

400

The skill to use when you are trying to decide between two courses of action and decide which action will be the most effective

What is pros and cons?
400

The process of identifying the problem, describing it, and picking and testing a solution

What is problem solving?

400

Being told that you are wrong when you are right, being told that your emotions are wrong, being ignored when you are upset or trying to share your feelings

What is invalidation?

500

The skill that you use when you are trying to decide if you are asking for something in the right way, asking the right person, and are asking at the right time

What is Intensity Factors?

500

Being ready to enter and participate fully in life and living, without judgements, and without attempting to change or force situations to be different that you cannot change

What is willingness?
500

The skill you use when you want to make a moment better and soothe

What is IMPROVE or ACCEPTS?

500

The process of accumulating positives short and long term, building mastery of current goals and wants, coping ahead for difficult situations, the DBT version of a self-care plan

What is ABC PLEASE?

500

The wisdom within each person, seeing the value of both reason and emotion, bringing left brain and right brain together, the middle path

What is Wise mind?

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