Mindfulness
Observe, Describe, Participate
What are the "what" skills?
This skill helps you determine if your emotion is justified.
What is check the facts?
This skill helps change your body chemistry to rapidly reduce your emotional arousal.
What is TIP?
(Temperature, Intense Exercise, Paced breathing, Paired muscle relaxation)
This skill helps you get others to do what you want, resolve an interpersonal conflict, or say no to an unwanted request.
What is DEAR MAN?
Solve the problem, feel better about the problem, tolerate the problem, stay miserable
What are the 4 options for solving any problem?
Intentionally living with awareness to the present moment.
What is the definition of mindfulness?
This is the skill you use if your emotions do not fit the facts OR if acting on your emotion is not effective.
What is opposite action?
This skill helps you evaluate the advantages and disadvantages of engaging in a particular behavior.
What are Pros and Cons?
This skill is essential for building relationships and understanding another's perspective.
What is Validation?
The founder of DBT.
Who is Marsha Linehan?
"Just notice" inside and outside of yourself.
What is observe?
This skill helps you prepare to skillfully handle difficult or emotional situations.
What is cope ahead?
This skill is doing just what is needed in each situation, whole-heartedly, and without dragging your feet
What is willingness?
This skill emphasizes the importance of maintaining self-respect in relationships.
What is the FAST skill?
This theory explains that some individuals have difficulty controlling emotions and actions because of biological and social factors.
What is the Biosocial Theory?
Doing one thing at a time.
What is the definition of one-mindful?
These skills help to in reducing vulnerability to emotion mind.
What is ABC PLEASE?
(Accumulate positives in the short-term and long term, Build Mastery, Cope Ahead)
(Physical iLlness, balanced Eating, Avoid mood altering substances, balance Sleep, Exercise)
This skill is when you stop fighting reality, let go of bitterness, and accept all the way
What is radical acceptance?
This skill emphasizes the importance of maintaining relationships as the highest priority.
What is GIVE?
(be Gentle, act Interested, Validate, use an Easy manner)
People are doing the best they can, people want to improve, people need to do better, try harder, and be more motivated to change, all behaviors are caused.
What are skills training assumptions?
Seeing without evaluating as good or bad.
What is a non-judgmental stance?
This skill helps you feel competent and build self-confidence.
What is build mastery?
This skill replaces immediate negative events with more positive ones by making the moment more positive and easier to tolerate.
What is IMPROVE?
(Imagery, Meaning, Prayer, Relaxing actions, One thing in the moment, Vacation, Encouragement)
This worldview helps us stay away from extreme thinking, walk the middle path, and find the kernel of truth in another's perspective.
What is Dialectics?
Building your life around your own values, your personal definition of success, and your ultimate dreams.
What are Life-Worth-Living Goals?