Mindfulness
You can use these things to ground you to the present moment (hint: smell, touch, taste, sight, sound)
What are "the 5 senses"
Doing things that feel pleasant, comforting, and provide relief from stress or pain
What is "Self-Soothing"
Writing down things that are pleasant and help you to cope
What is "Pleasant Events List"
Recognizing and accepting another person's or one's own thoughts, feelings, and behaviors as understandable.
What is "Validation"
DBT stands for . . .
What is "Dialectical Behavior Therapy"
Taking small bites of your food to enjoy the flavor, paying attention to the texture of your food and eating slowly
What is "mindful eating"
Reviewing the good and bad parts of a behavior to help you make a decision on whether or not to do the behavior
What are "Pros and Cons"
DAILY DOUBLE: Putting a name to your emotional experience to better communicate what you're feeling and identify your needs
What is "Emotion Labeling"
be Gentle, act Interested, Validate the other person, use an Easy manner
What is "GIVE"
The color of our group building
What is "Green building"
Paying attention to your breaths and slowing them down to reduce an intense emotion
What is "deep breathing"
What is "TIPP"
Doing the opposite of what you want to do or would normally do
What is "Opposite Action"
Describe the situation
Express your feelings
Assert yourself
Reinforce the person
be Mindful
Appear confident
Negotiate
What is "DEAR MAN"
DAILY DOUBLE: A place on campus to get a yummy meal
What is "the Canteen"
Imagining your thoughts sitting on leaves that flow down a stream of water
What are "leaves on a stream"
DAILY DOUBLE: Something you do to take your mind off of a hard situation or to temporarily remove yourself from a situation
What is "Distraction"
Taking care of our mind by taking care of our body (Treat physical illness, balanced eating, avoiding mood-altering substances, balanced sleep, exercise)
What is "PLEASE skill"
be Fair, no Apologies, stick to Values, be Truthful
What is "FAST"
Things used in group to help us lower our stress, ground ourselves, and soothe difficult emotions
What are "sensory items"
Imagining your urges as a surfboard that you ride the waves on
What is "urge surfing"
One of the most difficult DBT skills; this involves accepting your entire situation as it is with no judgement
What is "Radical Acceptance"
Biology, lack of skill, moodiness, emotional overload, emotion myths
What are "Reasons it may be Hard to Regulate our Emotions"
Finding the balance between opposites and knowing that two things can be true at once
What is "Walking the Middle Path"
The founder of DBT
Who is "Marsha Linehan"