Distress Tolerance
Tipping the temperature of your face with very cold water.
Intense exercise.
Paced breathing.
Paired muscle relaxation.
What is The TIPP Skill?
Emotion regulation skills that are related to self-care.
What is the PLEASED Skill?
A skill intended to help us develop effective communication to get our needs met and develop healthy relationships with others.
What is The DEAR MAN Skill?
Emotions are in control and logic is not present. You may feel out of control, overwhelmed, stuck, or confused.
What is emotion mind?
This person developed DBT.
Who is Marsha Linehan?
Stop.
Take a step back.
Observe.
Proceed mindfully.
What is the STOP Skill?
Acting opposite to the behaviors certain emotions pull you into.
What is Opposite to Emotion?
Maintain relationships through effective communication.
What is the GIVE Skill?
You are cool, calm, and collected. You pay attention to facts and ignore emotions.
What is logic mind?
A posture of openness when angry.
What are willing hands?
Activities, contributing, comparisons, emotions, pushing away, thoughts, and sensations.
What is the ACCEPTS Skill?
Learning as much as you can about an enjoyable subject, trying something new, practicing, and giving yourself credit.
What is The Building Mastery Skill?
A skill that allows you to maintain your self-respect and be truthful about problems.
What is the FAST Skill?
You use the input of emotions and logic and can focus on getting things done and being in the experience.
What is Wise Mind?
Based on Buddhist teachings of Zen.
What is Dialectical Behavior Therapy?
100% accepting reality as it is.
What is radical acceptance?
Rehearsing a plan ahead of time so you are prepared to cope skillfully with emotional situations.
What is the Cope Ahead Skill?
You may think of these as what is a "go" or a "no go" and can be physical or emotional.
What are boundaries?
What is the "WHAT" Skill?
A term meaning the synthesis or integration of opposites.
What is dialectics?
What is half-smile?
Revising automatic negative thoughts into something we would prefer to believe.
What is Positive Self Talk?
There are six levels of this: listening, restating, observing, causation, assessing, and compassion.
What is validation?
To live fully, DBT encourages us to be non-judgmental, mindful of the moment, and to focus on the desired outcomes for each situation.
What is the "HOW" Skill?
The four major components of DBT.
What is mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness.