Mindfulness
What are the 3 states of mind?
Reasonable, Wise, and Emotional
What is the purpose of self-soothe skill?
To engage in behaviors to comfort yourself when others are not there to provide support and comfort.
Dearman stands for
Describe, express, assert, reinforce, mindful, appear confident, negotiate
What does ABC stand for?
Accumulate positive experiences, build mastery, and cope ahead
What does dialectics mean?
The idea that 2 opposing ideas can be true at the same time.
Name the 3 "WHAT" Skills?
Observe, describe, and participate
What are the self-soothe skills (6)
Seeing, hearing, taste, touch, smell, and movement
When do you use Dear Man?
When asking for what you want And/or saying no to things you do not want.
What does PLEASE stand for?
Treat physical illnesses, balance eating, avoid mood-altering drugs, balance sleep, get exercise
What does the FAST skill stand for?
Be fair, no apologies, stick to values, be truthful
Non-judgmentally, one-mindfully, and effectively
TIPP stands for
Temperature, intense exercise, paced breathing, progressive muscle relaxation or paired muscle relaxation
What do FAST skills help with?
Maintaining self-respect
Fear: action urge= escape or avoid; OA = approach
Sadness: AU = withdraw, passive, isolate; OA = get active
Anger: AU = attack; OA = gently avoid, be a little nicer
Name 2 types of distress tolerance skills.
ACCEPTS, SS, IMPROVE, PROS/CONs, TIPP
Focusing on what works is part of which skill?
Effectively (how skill)
What does each letter of the IMPROVE skill stand for?
Imagery, meaning, prayer, relaxation, one thing in the moment, vacation, and encouragement.
What does GIVE stand for?
Be gentle, act interested, validate, use and easy manner
What are 2 functions of emotions?
To motivate and prepare us for action
Communicate and provide information to ourselves
What does the ACCEPTS stand for?
activities, contributing, comparison, emotions, push away, thoughts, and sensations
Observe/observing (What skill)
What are the 4 (2 bonus) key components to maximizing the effectiveness of managing extreme emotions by using temperature?
1. cold temperature (bonus, wet), 2. Apply to eyes/cheek area, 3. Bend over, 4. Hold breath (bonus,) act on using other skills immediately after since this skill is short acting.
Give an example of a validating statement.
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Explain when you would use opposite action skill.
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Give an example of symptom accommodation.
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