Emotion Regulation
These serve a purpose. They motivate us to mobilize and behave in certain ways.
What are emotions?
The practice of being fully present, aware, and non-judgmental of your experiences in the moment.
What is Mindfulness?
A person's ability to manage actual or perceived emotional distress. It also involves being able to make it through an emotional incident without making it worse.
What is Distress Tolerance?
These are personal limits, grounded in beliefs and values, that define who you are, where you begin, and where you end. They have 2 primary functions: to contain the self/and to protect the self.
What is Interpersonal Boundaries/Boundaries?
In this place, emotions run the show and drive our actions and decision-making. In this state our decision-making and planning capabilities may be distorted.
What is Emotional Mind?
An inner monologue that makes you feel good about yourself and everything going on in your life. It’s an optimistic voice in your head that encourages you to look at the bright side, pick yourself up when you fall and recognize when you fail.
What is Positive Self-Talk?
A mental training practice that teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body.
What is Mindfulness Meditation/Meditation?
This skill can be very helpful when you need to make a decision between two or more options. It involves looking at each option objectively and accepts the reality of each situation fully.
What is the Pros/Cons skill?
The belief that you are good, worthwhile, and deserving the respect of others.
What is Self-Respect?
Evaluating situations through a logical brain ONLY.
What is Reasonable Mind?
This skill asks us to respond opposite from what our biological response would activate us to do.
What is Opposite Action?
In this breath practice, you breath in 4 four counts, hold for 4 counts, breathe out for 4 counts, and then hold for 4 counts before restarting the cycle.
What is Box/Square Breathing?
The complete and total acceptance of reality. This means that you accept the reality of a situation in your mind, heart, and body. You stop fighting against the reality and accept it.
What is Radical Acceptance?
This is something that DBT encourages you to do less of. This is also what the "A" in the F.A.I.R skill stands for.
What is Apologize?
In this mind state, we are able to use our valuable emotions, while collaborating with rational, logical thought to identify solutions and problem solve. When we have access to this mind set, we can honor our gut feelings, intuition and instincts to make choices that are beneficial for ourselves and those around us.
What is Wise Mind?
This emotion is often called an "iceberg" emotion.
What is anger?
Your Inner voice that give you signs and signals leading you in the right direction. Sometimes this inner voice is hard to hear and the ability to listen to it needs to be practiced and cultivated.
What is Intuition?
This skill involves doing things that feel pleasant, comforting, and provide relief from stress or pain. It helps to pass the time without making things worse, and often times asks that you engage all 5 senses.
What is Self-Soothe?
This is the "G" in the G.I.V.E skill, and this skill asks you to approach the other party in a gentle and nonthreatening manner, avoiding attacks and judgmental statements.
What is Gentle?
In this mind state we are reactive.
What is Emotion Mind?
The meaning of the S.T.O.P skill
What is Stop, take a step back, Observe, and Proceed mindfully?
This practice is a union of individual consciousness with that of the Universal Consciousness, indicating a perfect harmony between the mind and body, Man & Nature.
What is Yoga?
The meaning of the A.C.C.E.P.T.S skill
What is: Activities, Contributions, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations
The meaning of the D.E.A.R.M.A.N skill.
What is: Describe, Express, Assert, Reinforce, Mindful, Appear, Negotiate
This mind set often times can result in black and white thinking.
What is Reasonable Mind?