Interpersonal Effectiveness
Acknowledging a person’s feelings, wants, and difficulties about a situation.
What is Validate?
The go-to skill for when you're in skills breakdown
What is TIPP?
They are: motivate, and communicate to us and others.
What are the functions of emotions?
PLEASE get this right.
What are treat physical illness, balance eating, avoid mood altering substances, sleep, and exercise?
This woman invented DBT
Who is Marsha Linehan?
When you are able to communicate your needs and opinions to others effectively, you are using this group of skills.
What is DEAR MAN (or DEAR MAN GIVE FAST)
The "What" skills of Mindfulness
What are participate, observe, and describe?
Checking if your emotion is justified in intensity or duration
What is Check The Facts?
Your ABCs...
What are Accumulate Positives, Build Mastery, and Cope Ahead?
This distracting skill is good only in small doses, or being denial if you use it too much.
What is Pushing Away?
Sam Shyness is asking Suzie Soulmate out on a date and is doing a pretty good job of using his skills, except he is looking down at his feet and mumbling. What part of DEAR MAN is he forgetting to do?
What is Appear Confident
If you're getting a root canal, you can use this skill to make the moment better
What is IMPROVE?
When facing a problem, if your emotions don't fit the facts you can use opposite action. Use this skill when they do fit the facts.
What is Problem Solving?
Like them or not, you must ACCEPTS them.
What are activities, contributions, comparisons, emotions, push away, thoughts, and sensations?
Focusing on the facts themselves, not just a label of “good” or “bad”.
What is non-judgmental?
The goal you focus on when your priority is to feel like you took care of or stood up for yourself in an interaction.
What is Self-respect Effectiveness?
The "How" Skills of Mindfulness
What are non-judgmentally, effectively, and one-mindfully?
Getting better at writing exams is one way to do this.
What is build mastery?
IMPROVE the moment
What are imagery, meaning, prayer, relaxation, one thing in the moment, vacation, and encouragement?
The state of mind that can look at events and take everything into consideration.
What is Wise mind?
The DEAR MAN skill you use when you want someone to feel good for listening to you and considering your request.
What is Reinforce?
“...the three things I cannot change are the past, the truth, and you.” by Anne Lamontt is an example of doing this.
What is radically accepting (or accepting reality)?
What is cope ahead?
The Ice Challenge is an example of this.
What is Tip your temperature?
The central dialectic of DBT
What is finding balance between acceptance and change.