DBT basics
When you dismiss facts/logic and reacting on impulse.
What is Emotion Mind
The 3 States of Mind
What is Emotional Mind, Wise Mind, and Rational/Reasonable Mind.
Letting things go so you can carry on with your day.
What is Teflon Mind
No reacting to your first urge, because you know there is a better choice for you.
What is Opposite (to emotion) action
Splashing cold water, intense exercise and paced breathing/paired muscle relaxation.
What is TIPP
What is an example of using non-judgmental stance?
Fill in- staff decide
When you are noticing your body sensations and paying attention to your surroundings.
What is Observe
What is an example of pros & cons?
Fill in- staff decide
Journaling, noticing your feelings without trying to change them, and validating yourself.
What is Accepting My Emotions
Being kind to ourselves intentionally using music, smells, pictures, touch, or an activity that relaxes us and improves our mood.
What is Self-Soothe
Doing things you enjoy, building a life worth living.
What is Accumulating Positive Experiences
To Observe, Describe and Participate.
What are "What" skills
When we stop and observe if our emotional reactions fit the reality of the situation.
What is Check The Facts
Working toward a goal, getting a bit better every day.
What is Building Mastery
Things we say to ourselves to give ourselves courage, help us prepare for a situation, or make ourselves feel better.
What is Positive self talk/cheerleading statements/encouraging statements/positive affirmations. (any of these)
This word means the existence of opposites at the same time.
What is Dialectical
Putting words on your experiences, saying what you are observing.
What is Describe
When you use your body to change your mind.
What is Half-Smile or TIPP
PLEASE stands for this.
What is Taking care of Physical Illness, Balanced Eating, Avoiding Mood altering substances, getting Balanced Sleep, and Exercise.
STOP stands for this.
What is: Stop, Take a step back, Observe, and Proceed Mindfully.
Fully entering into the present moment, going with the flow and being a part of an experience.
Participate
When you focus on doing what works in a situation.
What is Being Effective
The gray.
What is Middle Path
Getting through an impulse, by waiting it out or doing something else instead of that action.
What is Urge Surfing
Explain the "Brief Vacation" skill to someone?
Fill in- staff decide