MINDFULNESS
DISTRACTING (ACCEPTS) SKILLS
SELF SOOTHING SKILLS/ IMPROVE
PROS AND CONS / ACCEPTING REALITY
MISCELLANEOUS
100

BEING PRESENT ON PURPOSE (NONJUDGEMENTALLY).

WHAT IS MINDFULNESS?

100
MANAGING STRONG EMOTIONS BY DISTRACTING OUR ATTENTION BY DOING SOMETHING WE ENJOY.
WHAT IS ACTIVITIES?
100

5 SENSES

What are, touch, taste, sounds, smells, sights

100
THINKING ABOUT THE GOOD AND BAD OUTCOMES OF TOLERATING AND NOT TOLERATING DISTRESS.
WHAT IS PROS AND CONS?
100

WHAT IS DBT?

DIALECTICAL BEHAVIORAL THERAPY 

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

USING YOUR REASONABLE MIND TO FIND A PURPOSE TO UNDERSTAND YOUR SITUATION.

WHAT IS MEANING?

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
JUMP IN WITH BOTH FEET.
WHAT IS PARTICIPATING?
300
REPLACING CURRENT NEGATIVE EMOTIONS WITH ANOTHER LESS NEGATIVE EMOTION.
WHAT IS (OTHER) EMOTION?
300
USING YOUR IMAGINATION TO CREATE AN EXPERIENCE THAT CAN DISTRACT, AND SOOTHE.
WHAT IS IMAGERY?
300
A WAY TO CHANGE HOW YOU FEEL BY CHANGING YOUR FACIAL EXPRESSION.
WHAT IS A HALF-SMILE?
300
JUST THE FACTS.
WHAT IS DESCRIBE?
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
DEEP BREATHING, PROGRESSIVE MUSCLE RELAXATION, AND YOGA.
WHAT ARE RELAXATION SKILLS?
400

STEP 1 OF PRACTICING RADICAL ACCEPTANCE

OBSERVE THAT YOU ARE FIGHTING REALITY

400
THINGS THAT ARE IN CONFLICT, BUT BOTH ARE REAL AND TRUE.
WHAT ARE DIALECTICS?
500
NONJUDGMENTAL, ONE-MINDFUL, AND EFFECTIVE
WHAT ARE MINDFULNESS HOW SKILLS?
500

ACCEPTS

Activities, Contributions, Comparisons, Emotions, Pushing Away, Thoughts, Sensations

500

REPLACING IMMEDIATE NEGATIVE EVENTS OR EMOTIONS WITH MORE POSITIVE ONES.

WHAT IS IMPROVING THE MOMENT?

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

DISTRACTING, SELF-SOOTHING, IMPROVE THE MOMENT, AND FOCUS ON THE PROS AND CONS

WHAT ARE THE 4 CATEGORIES OF CRISIS SURVIVAL DISTRESS TOLERANCE SKILLS?

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