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
DISTRACTING, SELF-SOOTHING, IMPROVE THE MOMENT, AND FOCUS ON THE PROS AND CONS
WHAT ARE THE 4 CATEGORIES OF 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 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
"THE PROBLEM IS NOT THE PROBLEM. THE PROBLEM IS YOUR ATTITUDE ABOUT THE PROBLEM. DO YOU UNDERSTAND?"
WHAT IS ACCEPTING 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

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
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?
M
e
n
u