Terms
This is the practice of being aware of your emotions thoughts, and actions in a non-judgmental state
What is Mindfulness
what zone the scale of emotional intensity would you use interpersonal effectiveness skills?
what is the blue zone
what zone on the scale of emotional intensity would you use Distress Tolerance skills?
what is the red zone
what zone on the scale of emotional intensity would you use Emotion Regulation skills?
What is the Red Zone
this skill uses paced breathing, intense exercise, muscle relaxation, and cold temperatures to deal with overwhelming emotions
what is TIPP
a conflict between two contradictory or opposite ideas or elements logically, establishing truths on both sides rather than disproving one argument
What is a Dialectic
this skill is used as an effective way to ask for something or say no to something
what is DEAR MAN
This skill uses cold temperature as a way to regulate body and mood.
What is TIPP (Temperature)
This skill is used as a way of taking care of ourselves so that we can take care of others
What is ABC Please
what is PLEASE Skills
a scale from 1-10 that helps one identify the intensity of any emotion that they are feeling
What is the Scale of Emotional Intensity
this skill is used to keep your self-respect when maintaining a relationship.
what is the FAST
a part of this Distress tolerance skill is contributing to others to distract yourself from crisis
What is Distract with Wise Mind: ACCEPTS
This skill is used when your emotions do not fit the facts of when acting on your emotions is not effective
what is opposite action
Express, Mindful, Assert, Describe, Reinforce, Appear Confident, and Negotiate are all parts of this skill
what is Dear Man
recognition or affirmation that a person or their feelings or opinions are valid
what is validation
This skill is used for getting or keeping relationships
this DBT skill is used when the only thing you can do in a bad situation is accept it.
What is Radical Acceptance
these skills are done to relax and calm our body when we are overload by stress or overwhelming emotions
what is self soothe
we are in this zone, when we are experiencing intense emotions that effect our ability to communicate effectively
what is the red zone
what range in scale of emotional intensity would you use this skill?
what is 1-6
What is IMPROVE the moment
this is done when we look solely at the reality of a situation rather then how we interpreted the situation.
What is Check the Facts
an internal state of wisdom and knowledge, balance between our two states of mind.
what is wise mind