Mindfulness
Only I can control
What is the Present
You have been told to STOP, so you do the S and the T and this comes next.
What is Observe
Taste, touch, see, hear, smell
What are 5 Senses
When I show empathy and understanding in our conversation, I GIVE you want you need.
What is Validate
The Three Zones
Your breathing has become quick and shallow so I need to engage in this type of breathing
What is Paced Breathing
I have many skills, I am enough, this is challenging and I can do it are all examples of
What is Positive Self Talk
I'll check my temperature, I'll try out some intense exercise, Ill pace my breath and progressively relaxing my muscles.
What is TIPP
It is the E in DEARMAN
What is Express Why
What is a fidget toy
This skill asks you to break down your thoughts into different minds
What is Wise Mind
Let's use the C, so we practice, practice, practice.
In this list I try to outline what benefits and negatives I have.
What is Pro/Con List
This is the invisible bubble around each person, but its often an oval.
What is Personal Boundary
It is the zone where I feel tired, gloomy, anxious.
What is the Blue Zone
Starting at your feet and working upwards, tensing each muscle as you go refers to
What is Progressive Muscle Relaxation
In this moment, I am angry so I walk away.
What is Opposite Action
In the situation I have no control.
What is Radical Acceptance
What is emotional boundary
These two C's help to manage my distress, they give back to the community and help me think of the past.
What is Contribution and Comparison
I am using this skill, I am asked to break down my thoughts and feelings into these two categories
What is rational and emotional mind?
I am the master of fishing. I am the master of cooking. I am the master of sewing.
What is Build Mastery
Meaning, Prayer, Relaxation, One, Vacation, Encouragement are all ways to relax but I am forgetting something.
What is Imagery
You need something, I need something. Let's communicate effectively
What is DEARMAN
It puts the D in DBT
What is Dialectical