Distress Tolerance
Riding with your emotions and urges
What is urge surfing?
Stating what you need firmly.
What is assertive?
Bringing yourself back into the current moment.
What is grounding?
Music, yoga, and meditation are examples of what.
What is self soothe?
DBT
What is Dialectical Behavior Therapy.
Activities, contributing, comparisons, emotions, pushing away, thoughts, and sensations
What is ACCEPTS
Being fair to yourself and others.
What is the FAST skill?
Being okay with the fact that uncertainties exist.
What is the goal of sitting with the uncertainty.
Reason mind, wise mind, and emotion mind.
What are the DBT three mindsets?
Listening and understanding someones situation and feelings.
What is validating someone?
Holding a frozen orange or ice cube to calm down are examples of this
What is TIPP?
Helping you build and keep a healthy relationship.
What are give skills?
Mental filter, should/must, labeling are examples of what?
What are unhelpful thinking styles?
Creating links between the problem and the consequence.
What is behavior chain analysis?
Seeing both points of view and making the best decision.
What is assessing pros and cons?
Using things to engage your senses.
What is self soothe?
Effectively asking for what you want.
What is DEARMAN?
To perform balanced behaviors to maintain a positive mood.
What is mood momentum?
The skill of accepting the things you cant change or control.
What is radical acceptance?
Taking away bias from a situation.
What is nonjudgmental stance?
Accepting daily inconveniences.
What is everyday acceptance?
Doing things to help you feel competent and in control.
What is to build mastery.
Miss Nikki
What is the teacher of mindfulness and education (and lunch buddy).
To use a system to resolve dialectic conflicts.
What is MIDDLE C'S
To do something for others.
What is contributing?