Mindfulness
I notice the emotion, I describe the emotion, I fully engage in the emotional experience.
What Skills
skill that involves doing things that feel pleasant, comforting, and provide relief from stress or pain. It helps to pass the time without making things worse.
Self soothing
Skill used to determine if emotional reactions match the actual reality of a situation
Check the facts
Skill focused on keeping and improving relationships
GIVE skill
I am doing what works according to the facts and towards my goals. I am being...
Effective
Skill focuses on replacing the immediate event that has caused unpleasant emotions, with a more positive act, thereby making the moment more pleasant and easier to tolerate.
IMPROVE the moment
A- accumulate positive experiences
B- build Mastery
C- ...
Cope ahead
Skill needed when you want to maintain self respect while also respecting others.
FAST skill
I am trying to keep in mind how my emotions are impacting my observation of events. I am being curious. I am mindful of my word choice to keep others from feeling ashamed. I am being...
non-judgmental
Skill used to deal with emotionally charged instances in which problems cannot be resolved. Skill focuses on surviving distressing emotions and to keep the user from acting on problem behaviors. Skill uses distraction, creating competing emotions, focusing on physical sensations and shifting attention to others.
ACCEPTS Skills
This skill focused on noticing emotions, identifying urges and taking __________ _______ if the urge is ineffective
Opposite action
In DEAR MAN, the user focuses on asking things from other when they need them. The skill can also be used to ...
Say No or refuse requests
One-mindfully
Skill intended to change your body chemistry quickly in order to reduce the effects of an overwhelmed emotional mind; where your thinking and behaviors are controlled by your overwhelming emotions.
TIPP
Skill that focuses on identifying strong emotions, keeping from acting on them and using perspective to help with identify effective solutions.
STOP Skill
In DEAR MAN, this skill is used let the other person know how you feel and share opinions. This skill also highlights the use of 'I statements' to keep the other person from feeling attacked.
E - express
Skill which guides you to recognize and respect your feelings while responding to them in a rational way.
Wise mind
Skill used to acknowledged an inability to prevent or change situations outside of our control. Acknowledging that situation could not be prevented or changed allows refocus on what can be controlled.
Radical Acceptance
Skill set focused on increasing positive experiences, planning for difficulties and improving self care to reduce vulnerability to strong emotions.
ABC PLEASE skills
“OK, I can see you don’t want to do this, so let’s see if we can come up with something that will make you more willing to do it.”
This is an example of