Mindfulness
This DBT skill encourages focusing on one thing at a time and staying present in the moment.
What is One-Mindfully?
This skill asks you to stop, take a step back, observe, and proceed mindfully.
What is STOP?
Before changing emotions, DBT teaches that you should first do this with them.
What is identify or name them?
This skill helps you ask for what you need or say no effectively.
What is DEAR MAN?
A person, place, or feeling that increases the urge to use substances is called this.
What is a trigger?
The "W" skill that involves paying attention to thoughts, feelings, and surroundings without trying to change them.
What is Observe?
The TIPP skill that uses cold water or temperature change to quickly reduce emotional intensity.
What is Temperature?
This skill involves doing the opposite of what an emotion urges you to do when that emotion is not effective.
What is Opposite Action?
The "G" in GIVE stands for this quality when interacting with others.
What is Gentle?
Calling a sponsor, attending a meeting, or reaching out to support are examples of this.
What are healthy coping skills?
This mindfulness skill involves describing experiences using words without judgment.
What is Describe?
This distress tolerance skill involves distracting yourself with activities, contributions, comparisons, emotions, pushing away, thoughts, and sensations.
What is ACCEPTS?
The "P" in PLEASE skills stands for taking care of this aspect of health.
What is Physical health/illness?
The "F" in FAST reminds us to be this to ourselves and others.
What is Fair?
A sudden urge to use substances is commonly referred to as this.
What is a craving?
This "How" skill means doing what works rather than what feels right in the moment.
What is Effectively?
This skill helps you survive a crisis by using your five senses in healthy ways.
What is Self-Soothing?
Building positive experiences helps reduce vulnerability to these.
What are negative emotions?
DEAR MAN stands for Describe, Express, Assert, Reinforce, Mindful, Appear confident, and this.
What is Negotiate?
This mindfulness-based recovery skill involves noticing cravings without acting on them.
What is urge surfing?
Mindfulness teaches us to focus on this period of time instead of worrying about the past or future.
What is the present moment?
Accepting reality as it is, even when you don't like it, is called this.
What is Radical Acceptance?
Checking whether your emotional reaction matches the facts of a situation is called this skill.
What is Check the Facts?
This DBT goal focuses on maintaining self-respect during interactions.
What is FAST?
Recovery often requires balancing acceptance and change, a concept known in DBT as this.
What is Dialectics?