Mindfulness
This "What" skill involves simply noticing an experience without reacting to it.
What is Observe?
This acronym stands for Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation.
What is TIPP?
This acronym helps you reduce vulnerability to "Emotion Mind" by taking care of your body.
What is PLEASE?
This acronym is used when your main goal is to ask for something or say "no" effectively.
What is DEAR MAN?
This word means that two seemingly opposite things can both be true at the same time.
What is Dialectical?
This state of mind is the "middle ground" between the Reasonable Mind and the Emotional Mind.
What is Wise Mind?
This skill suggests doing the exact opposite of what your negative urge is telling you to do.
What is Opposite Action?
This skill involves checking if your emotional reaction matches the actual reality of the situation.
What is Check the Facts?
Use this acronym when your primary goal is to keep the relationship positive and act "gentle."
What is GIVE?
She is the psychologist who developed Dialectical Behavior Therapy.
Who is Marsha Linehan?
This "How" skill means doing things without adding "good" or "bad" labels to them.
What is Non-judgmentally?
This "A" in the ACCEPTS acronym stands for doing something like puzzles, hobbies, or cleaning.
What is Activities?
This term refers to the "short-term" version of building a life worth living by doing things you enjoy.
What is Accumulating Positive Emotions?
This acronym is for maintaining your self-respect during an interaction.
What is FAST?
This is the ultimate goal of DBT—to create a "Life Worth..."
What is Living?
The three "What" skills are Observe, Describe, and this.
What is Participate?
This skill involves fully accepting reality as it is, even if you don't like it.
What is Radical Acceptance?
This is the name for the secondary emotion we feel about our primary emotion (e.g., feeling shame about being angry).
What is a Meta-emotion?
In DEAR MAN, the "N" stands for this, which might involve a "give and take."
What is Negotiate?
This is the "middle path" between total change and total acceptance.
What is Synthesis?
This practice involves focusing 100% of your attention on the current activity, one thing at a time.
What is One-Mindfully?
In the IMPROVE skill, the "I" stands for this, where you visualize a relaxing scene.
What is Imagery?
This skill focuses on doing one thing every day to build a sense of confidence and competence.
What is Build Mastery?
This is the level of "intensity" you use when asking or refusing, ranging from a soft suggestion to a firm "no."
What is Interpersonal Effectiveness Effectiveness (or The Dime Game)?
This "validation" level involves treating the other person as an equal, not as a patient or someone to be "fixed."
What is Radical Genuineness?