MINDFULNESS
DISTRACTING SKILLS
SELF SOOTHING SKILLS/ IMPROVE
PROS AND 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 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?

100

4 modules of DBT learning in skills group

WHAT is mindfulness, emotion regulation, distress tolerance and interpersonal effectiveness

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

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

Readiness to enter and participate fully in life and living - even in distress

WHAT IS Willingness?

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

These are skills for tolerating painful events, urges, and emotions when you cannot make things better right away.

Bonus for naming 6

WHAT are crisis survival skills

STOP, pro/cons, TIPP, ACCEPTS, Self Soothe, Improve

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

When addictive behaviors are a way to rebel against authority, conventions, and the boredom of not breaking rules or laws...this skill comes in handy

WHAT is alternate rebellion

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