DBT Skills
An acronym for Temperature, Intense Exercise (ice), Paced Breathing, and Progressive Muscle Relaxation. Temporary tool to help manage acute distress, not a long-term solution.
TIPP
The Four A's of Acceptance Skill
The process of replacing negative thoughts (which can worsen things like anxiety, depression, and pain) with more helpful thoughts
Thought/ Cognitive Reframing
A mindfulness exercise that helps you focus on the present moment and reduce stress and anxiety
5, 4, 3, 2, 1
Why was the tiny pocket in jeans designed?
To store pocket watches!
A state of mind that combines emotions and reason. Middle ground between the emotional mind and the reasonable mind. It's intuitive and can help people make better decisions. It can help people reduce impulsive reactions and have healthier interactions. Practice mindfulness meditation to be more aware of the present moment. Reflect on your thoughts and feelings. Identify times when your emotions and logic conflict. Try to understand how your emotions and logic can work together towards a common goal.
WISE MIND
That your true self is not defined by your thoughts, feelings, or experiences, but rather is the observing consciousness that experiences them, essentially acting as a stable "context" from which you can view your internal world without being fully fused with it; it's often described as the "observing self" or "the core you.".
Self as Context
Activities that can help you calm down and reduce stress. They can include deep breathing, meditation, yoga, and progressive muscle relaxation
Relaxation Techniques
Mentally visualize and consider the potential consequences of a decision or action by imagining how the situation would unfold over time, essentially thinking through the entire scenario to its conclusion, especially when considering potentially negative outcomes
Play the Tape Forward
What letter does not appear in any American states?
Q
Coping strategy acronym that stands for Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations. Helps people manage challenging emotions and situations. It's a reminder to accept the moment without making it worse. It helps people tolerate distress in crisis situations. It helps people learn to use mindfulness practices other than focusing on the trigger.
ACCEPTS
Metaphor***
A mindfulness technique that helps people develop a more accepting relationship with their thoughts and emotions
Leaves on a Stream
Helps people engage in more rewarding activities and reduce avoidance behaviors
Behavioral Activation
The practice of accepting and allowing intense emotions to pass through you without actively trying to suppress or avoid them; a mindfulness technique
Ride the Wave
How many dimples does a golf ball have?
The practice of accepting situations as they are, without judgment.
Radical Acceptance
**Metaphor not skill
Passengers on the Bus
Coping skill that can help you feel calmer and more relaxed
Breathing
Technique that involves doing the opposite of what your emotions tell you to do
Opposite Action
How many pleats does a chef's hat have?
A chef's hat has 100 pleats
These skills can help you: Build resilience, Manage overwhelming emotions, Improve your self-esteem and confidence, Develop healthier coping mechanisms, and Lead a more balanced life. Accumulating positive emotions, Building mastery, Coping ahead, treating Physical illness, balancing Eating, avoiding substances, balancing sleep, and getting mindful movement
Examples:
ABC PLEASE
A technique that helps people become more aware of their thoughts and less attached to them.
How to:
Cognitive Defusion
Exposing people to the things they fear in a safe environment.
Exposures!
Comparing/ reframing maladaptive thoughts that you are having to ones that align more with your actual values
ED vs. Healthy Self
How many hearts does an octopus have?
3