Emotion regulation
This is one of core components of DBT.
What is emotion regulation?
This skill acknowledges that we all have choices, but it comes down to choosing whether or not to accept the present situation, the reality. Choosing to accept it or allow it to ruminate on it and stay miserable.
What is radical acceptance?
This current situation is sticking to the facts, and how you can tell to another person what you are reacting to.
What is "D," in Dear Man.
This skill helps you to be "in the moment," nonjudgmental of your life experiences, for some time, before changing the focus of your attention.
What is meditation?
This helps to bolster my self-confidence and self-love.
What is affirmations?
A skill that helps in decreasing vulnerabilities to intense emotions, building a sense of confidence and competence, and allow people to act opposite to behaviors that keep then stuck in unwanted emotions.
What are regulation skills?
There are high and low points, "ebbs and flows," that can be ridden for practicing acceptance of observing and floating with it.
What is ride the wave? or What is urge surfing?
Your feelings count about the situation, don't assume that the other person knows how you feel.
What is "E," in D'E'AR Man?
Choosing to be aware, on purpose, nonjudgmentally, this can be where you want your mind to be, or emotions, body sensations, the five senses, or the environment.
What is mindfulness?
These are common errors in thinking, it's important to recognize them in the emotion mind.
What are cognitive distortions?
We all experience these daily, there are six ranges of these.
How many emotions are there?
Driven by intense emotions, often leading to impulsive actions.
What is emotional mind?
I need to keep focused on my goals, maintain my position, I can't be distracted, I can't get off topic, keep asking for what you want, ignore attacks, just keep making your point.
What is mindful in the DEAR 'M'an skill to keep focus on your goals?
This is when I allow things to "stick" to my mind, like rumination. This skill helps you notice self-awareness, and allows one to let them come and go.
What are "letting go of judgments?"
This is an interpersonal effective skill to maintain a relationship.
What is GIVE? (Gentle, act interested, validate and use an easy manner).
When I receive a compliment, it makes me feel this way.
Feeling happy or proud.
I have three states of mind.
What is emotion mind, reason mind, and wise mind?
Pay attend to your posture, and body language, voice tone, and volume of voice.
What is the "A," in DEAR M'A'N skill?
Logical thinking is not present, this state is when things seem out of control, no way of moving moving forward
What is the emotion mind?
This can be verbal or non-verbal, allows you or others to feel heard and respected, this brings comfort.
What is validation?
This advice is given to new members in fellowship self-help groups, "to be present with the body," and "the mind will follow."
What messages from AA and Al-non are given to new members?
There are two steps to this mind exercise, observing, and describing, without judgement and one-mindfully; and what you do is participate and how you do that is effectively. Once you do this, are are in this mind.
What is step one and two into the wise mind?
This is the building blocks for practicing assertiveness. We need to meet enough of others' wants and needs, but meeting enough of our wants and needs is equally important for healthy relationships. Speak up, so others don't have to guess what you are trying to say.
What are the goal effectiveness of DEAR MAN?
We act in ways that reflect our goals, values, and who we want to be as people.
What is the wise mind?
Accepting that you are part of a world greater than yourself, open-minded, "like playing the cards we are dealt with."
What is willingness?