MINDFULNESS
DISTRACTING SKILLS
SELF SOOTHING SKILLS/ IMPROVE
PROS AND CONS
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
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
REPLACING IMMEDIATE NEGATIVE EVENTS OR EMOTIONS WITH MORE POSITIVE ONES.
WHAT IS IMPROVING THE MOMENT?
200

WHEN USING PROS & CONS, YOU ARE ASKED TO IDENTIFY WHETHER CONSEQUENCES ARE SHORT-TERM OR THIS TYPE

WHAT ARE LONG-TERM CONSEQUENCES

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

THIS DBT CONCEPT IS USED TO HELP GUIDE YOUR FINAL DECISION AFTER REVIEWING YOUR PROS & CONS

WHAT IS WISE MIND

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

WHEN USING PROS & CONS, YOU MIGHT ASK YOURSELF: "WOULD I RATHER HAVE A GOOD DAY OR..." THIS

WHAT IS A GOOD LIFE

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 REASONABLE MIND TO FIND A PURPOSE TO UNDERSTAND YOUR SITUATION.
WHAT IS MEANING?
500

TO MAKE THIS SKILL EFFECTIVE DURING A CRISIS, DBT RECOMMENDS PREPARING IN ADVANCE BY

WHAT IS WRITING OUT AND REHEARSING YOUR PROS & CONS

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