MINDFULNESS
DISTRACTING SKILLS
SELF SOOTHING SKILLS
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 ACTIVITIES?
100

USING 5 SENSES TO HELP COMFORT OURSELVES

WHAT ARE DBT 5 SELF-SOOTHING SKILLS/ SENSATIONS

100
THINKING ABOUT THE GOOD AND BAD OUTCOMES OF TOLERATING AND NOT TOLERATING DISTRESS.
WHAT IS PROS AND CONS?
200
JUST NOTICE WITHOUT REACTING OR DESCRIBING.
WHAT IS OBSERVE?
200
REFOCUSING ATTENTION FROM YOURSELF TO WHAT YOU CAN DO FOR OTHERS?
WHAT IS CONTRIBUTING?
200

HELPFUL SKILLS FOR DEALING WITH TRAUMA TRIGGERS

WHAT ARE GROUNDING SKILLS?

200

Breathe in for 4 seconds, hold breath for 4 seconds, breathe out for 6 seconds

WHAT IS PACED BREATHING?

300

IN MINDFULNESS, FULLY ENGAGING IN EACH EXPERIENCE.

WHAT IS PARTICIPATING?

300
REPLACING CURRENT NEGATIVE EMOTIONS WITH ANOTHER LESS NEGATIVE EMOTION.
WHAT IS (OTHER) EMOTION?
300
DEEP BREATHING, PROGRESSIVE MUSCLE RELAXATION, AND YOGA.
WHAT ARE RELAXATION SKILLS?
300

TENSING MUSCLES AND RELXATING THEM REPEATEDLY TO ACHIEVE RELAXATION

WHAT IS MUSCLE RELAXATION

400
OBSERVE, DESCRIBE, PARTICIPATE
WHAT ARE MINDFULNESS WHAT SKILLS?
400
THE SITUATIONS OF OTHERS CAN HELP TO CAST A MORE POSITIVE LIGHT ON YOUR OWN SITUATION.
WHAT IS COMPARISON?
400

CHANGING TEMPERATURE ON FACE, INTENSE EXERCISE, PACED BREATHING AND PAIRED MUSCLE RELAXATION

WHAT IS TIPP?

400

STOP, TAKE A STEP BACK, OBSERVE, PROCEED MINDFULLY

WHAT IS THE STOP SKILL?

500
NONJUDGMENTAL, ONE-MINDFUL, AND EFFECTIVE
WHAT ARE MINDFULNESS HOW SKILLS?
500
ACCEPTS
WHAT ARE THE ABBREVIATIONS [MNEMONIC] TO AID IN REMEMBERING CRISIS SURVIVAL DISTRACTION SKILLS?
500
USING YOUR IMAGINATION TO CREATE AN EXPERIENCE THAT CAN DISTRACT, AND SOOTHE.
WHAT IS IMAGERY?
500

THIS HELPS COPING SKILLS BECOME MORE EFFECTIVE OVER TIME

WHAT IS PRACTICE COPING SKILLS CONSISTENTLY

Click to zoom
M
e
n
u