Core Concepts
This concept is about remaining in the present moment and being aware.
Mindful/Mindfulness
DBT is an acronym for this
Dialectical Behavioural Therapy
This skill is about assessing the positives and negatives about choice you want to make
Pros and Cons
This concept is about being able to understand and manage our feelings.
Emotion Regulation
TIPP is an acronym for this
Temperature
Intense Exercise
Paced Breathing
Paired Muscle Relaxation
This skill about choosing to act in ways that are the reverse of how you are feeling (ex. getting out of bed even though you feel depressed)
Opposite action
This is the concept that two seemingly opposite ideas can be true at the same time, and is the "D" in DBT.
Dialectics/Dialectical
STOP is an acronym for this
Stop
Take a step back
Observe
Proceed mindfully
This "V" in the interpersonal effectiveness GIVE skill is about being understanding of and affirming yours or others' thoughts and feelings
Validate/Validation
This concept is about increasing our ability to cope with difficult situations and includes 'crisis management' and 'reality acceptance' skills.
Distress Tolerance
DEARMAN is an acronym for this
Describe
Express
Assert
Reinforce
Mindful
Appear confident
Negotiate
These are the three (3) states of mind that can guide our thinking process
Emotional Mind, Rational/Reasonable Mind, Wise Mind
This concept is all about learning how to interact with people in ways that are beneficial to us without damaging our relationships with others.
Interpersonal effectiveness
ABC PLEASE is an acronym for this
Accumulate positive experiences
Build mastery
Cope ahead
(treat) Physical illness
(balanced) Eating
Avoid mood altering substances
Sleep
Exercise
This term refers to the experience of feeling overly stimulated by a sensation
Hypersensitivity