Distress Tolerance
Stop what you are doing, take a step back, observe and proceed mindfully
What is the STOP skill?
Stating what you need firmly.
What is assertiveness?
Bringing yourself back into the current moment.
What is grounding?
Treating PHYSICAL illnesses, EATING a balanced diet, AVOIDING mood altering drugs, getting balanced SLEEP and balanced EXERCISE.
What is the PLEASE skill?
DBT
What is Dialectical Behavior Therapy.
The use of Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations to distract from unwanted emotions
What is DBT ACCEPTS
This skill helps you to be fair to yourself and others in a relationship.
What is the FAST skill?
Observe, Describe, Participate
What are the WHAT skills?
Doing something that helps you to feel confident, capable and in control
What is Build Mastery?
Listening and understanding someones situation and feelings.
What is Validation?
Holding a frozen orange, running in place or tensing muscles to calm down are examples of this
What is TIPP?
This skill helps you to get and keep healthy relationships.
What is the GIVE skill?
Focusing on the facts and not our opinions
What is Non-judgmental Stance?
Creating links between the problem and the consequence.
What is behavior chain analysis?
Assessing the positive and negatives of a situation and then making the best decision.
What is assessing pros and cons?
A meditation that focuses on tuning into the sensations throughout the body
What is Body Scan Meditation?
This skill helps you to effectively ask for what you want?
What is DEARMAN?
Focusing on one thing at a time
What is One-mundfully?
The skill of accepting the things you cant change or control.
What is radical acceptance?
Taking off the mask, being open to trying something new or being the first to do or say something
What is Vulnerability?
The use of Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement to distract from an unwanted emotion
What is IMPROVE the Moment?
Clearly stating what you will and will not accept in a relationship
What is setting Boundaries?
The three states of mind
What are emotion mind, reason mind and wise mind?
For example, watching a funny movie when you feel sad?
What is Opposite Action
The belief that "I am bad or I am wrong"
What is Shame?