Mindfulness
Name two examples of a mindfulness activity.
Meditation, progressive muscle relaxation, body scan, exercise, journaling, drawing, eating, walking, 5-4-3-2-1, gratitude practice, etc.!
Distress tolerance skills are working for us when time has passed and we have ___________________
We have NOT done anything to make it worse (self-harm, use a substance, acted on crisis impulse, isolated, etc.)
This emotion regulation technique is about considering whether your emotional reaction is appropriate to the situation or if you’re overreacting, and adjusting your response accordingly.
Checking the facts
These skills identify how to maintain important relationships when having difficult conversations
GIVE (Gentle, act Interested, Validate, Easy manner)
This term means dealing with two contradictory things at once. It teaches us that multiple views can be true, even if they seem like polar opposites.
Dialectics
These are the sensory instructions for 5-4-3-2-1.
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This set of Distress Tolerance skills includes changing our body chemistry
TIPP (Tip the temperature, Intense Exercise, Progressive Muscle Relaxation, Paced Breathing)
The skill to use when acting on our emotions is not helpful.
Opposite action (doing the opposite behavior of whatever we have the urge to do).
These skills identify how to remain fair and maintain our self-respect when having difficult conversations
FAST (Fair, no Apologies, Stick to values, Truthful)
This CBT concept suggests that changing behaviors can assist with creating motivation, implying that we must act before we feel like acting. *Bonus for identifying the three different categories of it*
Behavioral activation (routine, enjoyable, values-driven)
These three are the identified states of Mind in DBT
Emotional Mind, Rational Mind, WISE Mind
These two Distress Tolerance acronyms identify different examples of healthy distractions
IMPROVE the moment (Imagery, Meaning, Prayer, Relaxation, One Thing In The Moment, Vacation, Encouragement) (SHORT TERM)
ACCEPTS (Activities, Contributing, Comparison, Emotions, Push down, Thought challenge, Sensations) (LONG TERM)
This skill involves viewing our emotions and impulse urges as things we can surf, rather than drown in
Riding the wave of emotion/urge surfing
This skill identifies how to outline a difficult conversation or boundary to set
DEARMAN (Describe, Express, Assert, Reinforce, Mindfulness, Act confident, Negotiate)
The concept that we give ourselves the same loving kindness and support that we would give a good friend *Bonus: name the three components to it*
Self-compassion (self-kindness, common humanity, mindfulness)
These three things fall under the WHAT skills in Mindfulness.
Observe, Describe, Participate.
Sitting with reality even when it is not what we want it to be, and we cannot change it, is referred to as:
Radical acceptance
This acronym identifies ways to increase positive emotions, in order to help reduce vulnerability to emotion mind.
ABC PLEASE
(Accumulate positive experiences, build mastery, cope ahead)
PLEASE (Physical Illness, Eat healthy, Avoid substances, Sleep hygiene, Exercise)
Name at least 2 ways interpersonal effectiveness skills are helpful:
Boundary setting, starting new relationships, ending unhealthy relationships, resolving conflict, maintaining self-respect, preserving important relationships, getting needs met, assertive communication, living a values-driven life,
DBT balances these two contradictory concepts.
Acceptance and change
These three things fall under the HOW skills in Mindfulness.
Non-judgmentally, One-Mindfully, Effectively.
TIPP, IMPROVE, ACCEPTS, and pros/cons are behavioral distress tolerance skills. Four acceptance-based skills include:
STOP (Stop, Take a step back, Observe, Proceed mindfully)
Half-smile
Willing hands
Radical acceptance
1. Name the emotion
2. Check the facts
2. Problem Solve or use opposite action
"I'm not good enough.", "My friend is just saying I did a good job to be nice to me.", "I got lucky when I passed that exam.", and "This ALWAYS happens to me." are examples of this.
Cognitive distortions/worry thoughts.
Devan's therapy website that has every DBT resource she has ever used is:
Padlet