Mindfulness
This DBT skill focuses on noticing the present moment without judgment
What is mindfulness?
A crisis survival skill that involves temperature, intense exercise, paced breathing, or muscle relaxation.
What is TIPP?
This skill helps you name and understand what you’re feeling.
What is identifying emotions?
This skill helps you ask for what you want or say no while respecting yourself and others.
What is DEAR MAN?
This concept emphasizes balancing acceptance and change.
What is dialectics?
One of the “What” skills of mindfulness that involves labeling experiences.
What is describe?
This skill uses distraction to get through intense emotions temporarily
What is distraction (ACCEPTS)?
This skill helps you reduce vulnerability by taking care of your body.
What are PLEASE skills?
The skill set that focuses on maintaining relationships and keeping them healthy.
What is relationship effectiveness?
This skill involves seeing multiple truths at the same time.
What is dialectical thinking?
One of the “How” skills that means doing one thing at a time.
What is one-mindfully? (Stay Focused)
This skill focuses on improving the moment using imagery, meaning, or relaxation.
What is IMPROVE the moment?
This technique involves doing the opposite of an emotion-driven urge.
What is opposite action?
The acronym skill used for making requests effectively.
What is DEAR MAN?
This strategy validates both your perspective and another person’s.
What is validation?
This mindfulness state integrates emotion mind and reasonable mind.
What is wise mind?
This skill is about accepting reality as it is, not as you wish it to be.
What is radical acceptance?
This step involves checking the facts to see if emotions fit the situation.
What is check the facts?
This skill helps you keep your self-respect during interactions.
What is FAST?
This concept is especially emphasized when working with families or teens in DBT.
What is walking the middle path?
This practice involves returning attention gently when the mind wanders.
What is returning to the breath (or refocusing attention)?
This long-term skill involves making life feel worth living despite pain.
What is building a life worth living?
This involves building positive experiences in the short and long term.
What is building positive experiences?
This acronym focuses on balancing objectives, relationships, and self-respect.
What is interpersonal effectiveness balance (DEAR MAN, GIVE, FAST)?
This dialectical idea teaches that two opposite things can both be true
What is dialectics?