MINDFULNESS
DISTRACTION
SELF SOOTHE /
IMPROVE
PROS & CONS /
ACCEPTING REALITY
MISCELLANEOUS
100
BEING PRESENT IN THE MOMENT.
WHAT IS MINDFULNESS?
100

MANAGING STRONG EMOTIONS BY DISTRACTING OUR ATTENTION BY DOING SOMETHING WE ENJOY.

WHAT IS A(CTIVITIES) IN ACCEPTS?

100

USING YOUR SENSES TO COMFORT YOURSELF

WHAT IS THE SELF-SOOTHE SKILL?

100

LIST THE POSITIVE AND NEGATIVE OUTCOMES OF TOLERATING DISTRESS VERSUS ACTING ON IMPULSIVE URGES.

WHAT IS THE PROS & CONS SKILL?

100

ACCEPTS, SELF-SOOTHE, IMPROVE, TIPP, and PROS AND CONS

WHAT ARE THE 5 CRISIS SURVIVAL DISTRESS TOLERANCE SKILLS?

200
JUST NOTICE WITHOUT REACTING OR DESCRIBING.
WHAT IS OBSERVE?
200

REFOCUSING ATTENTION FROM YOURSELF TO WHAT YOU CAN DO FOR OTHERS?

WHAT IS C(ONTRIBUTING) IN ACCEPTS?

200
REPLACING IMMEDIATE NEGATIVE EVENTS OR EMOTIONS WITH MORE POSITIVE ONES.
WHAT IS IMPROVING THE MOMENT?
200
IDENTIFYING WHAT YOU HAVE CONTROL OVER, WHAT YOU DON'T HAVE CONTROL OVER AND SKILLFULLY LETTING GO OF THINGS YOU CAN'T CONTROL. DOES NOT MEAN APPROVAL OR RESIGNATION, IT MEANS FOCUSING YOUR ENERGY ON WHAT YOU HAVE CONTROL OVER.
WHAT IS RADICAL ACCEPTANCE?
200
EMOTIONAL MIND, REASONABLE MIND AND WISE MIND
WHAT ARE THE THREE STATES OF MIND?
300

JUST THE FACTS.

WHAT IS DESCRIBE?

300

REPLACING CURRENT NEGATIVE EMOTIONS WITH ANOTHER POSITIVE EMOTION. EX) WATCHING A FUNNY MOVIE WHILE SAD.

WHAT IS E(MOTIONS) IN ACCEPTS?

300

USING YOUR IMAGINATION TO CREATE AN EXPERIENCE THAT CAN DISTRACT AND SOOTHE.

WHAT IS I(MAGERY) IN IMPROVE?

300
A WAY TO CHANGE HOW YOU FEEL BY CHANGING YOUR FACIAL EXPRESSION.
WHAT IS A HALF-SMILE?
300
TEMPERATURE, INTENSE EXERCISE, PACED BREATHING, AND PROGRESSIVE MUSCLE RELAXATION.

WHAT DOES TIPP STAND FOR?

400
OBSERVE, DESCRIBE, PARTICIPATE
WHAT ARE MINDFULNESS WHAT SKILLS?
400

PUTTING THE UNWANTED EMOTION IN A BOX TO DEAL WITH AT A LATER TIME.

WHAT IS P(USHING AWAY) IN ACCEPTS?

400

PACED BREATHING AND PROGRESSIVE MUSCLE RELAXATION

WHAT ARE TWO RELAXATION SKILLS?

400

NOT ACCEPTING WHAT YOU DON'T HAVE CONTROL OVER OR NOT ACTING ON WHAT YOU DO HAVE CONTROL OVER. THE OPPOSITE OF WILLINGNESS. AND INABILITY TO ACCEPT OR ACT.

WHAT IS WILLFULNESS?

400

TWO THINGS THAT MAY APPEAR TO BE OPPOSITE BUT CAN BOTH BE TRUE AT THE SAME TIME.

WHAT IS A DIALECTIC?

500
NONJUDGMENTAL, ONE-MINDFUL, AND EFFECTIVE
WHAT ARE MINDFULNESS HOW SKILLS?
500

ACCEPTS

WHAT IS THE ACRONYM FOR CRISIS SURVIVAL DISTRACTION SKILLS?

500

CREATING A PURPOSE FOR YOUR UNWANTED EMOTIONS

WHAT IS M(EANING) IN IMPROVE?

500
YOU ARE IN THE DRIVER'S SEAT OF YOUR THOUGHTS, FEELINGS, IMPULSES AND BEHAVIORS. YOU DECIDE WHICH ROAD/DIRECTION; LEFT/RIGHT EXIT, U TURN, PULL OVER AND STOP. MAKING A CONSCIOUS DECISION TO ACCEPT OVER AND OVER.
WHAT IS TURNING THE MIND?
500
DIALECTICAL BEHAVIOR THERAPY.
WHAT IS DBT?
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