Mindfulness Skills
Fully join in the moment, like when you’re lost in your favorite game.
Participate
Do the opposite of what your emotion urges if it isn’t helpful (e.g., go to practice even if you want to hide).
Opposite Action
Stop, Take a step back, Observe, Proceed mindfully—like hitting pause before reacting.
STOP
Be clear and direct about what you need.
Ask
Distress Tolerance - Use your 5 senses to calm down (music, scents, blankets).
Self-Soothe
Focus on one thing at a time instead of juggling 5 tabs in your brain.
One-Mindfully
Ask yourself: is my feeling true to what’s happening?
Check the Facts
Accept reality as it is, even if you don’t like it.
Radical Acceptance
Protect your boundaries when you don’t want to do something.
Say No
Distress Tolerance - Make the moment better with Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement.
IMPROVE
Notice what’s happening around you, like being a detective without jumping in.
Observe
Ride out strong feelings like surfing a wave—they will pass.
Urge Surfing
Smile gently to shift your brain toward calm.
Half Smile –
Work it out without blowing up or shutting down.
Resolve Conflict
Interpersonal Effectiveness - Be Fair, don’t over-Apologize, Stick to values, be Truthful.
FAST –
See things without calling them “good” or “bad.”
Non-Judgmentally
Add fun/positive stuff to your day, Build mastery (practice skills), Cope ahead (plan for stress).
ABC
Pay attention to your breathing to slow down stress.
Observe the Breath –
Be Gentle, act Interested, Validate others, use an Easy manner.
GIVE
Distress Tolerance - Distract yourself with Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, or Sensations.
ACCEPTS –
Put words to what you notice, like narrating a TikTok.
Describe
Practice kindness and gratitude to grow good feelings.
Loving Emotions
Change your body’s chemistry with Temperature, Intense exercise, Paced breathing, or Paired muscle relaxation.
TIPP
Describe, Express, Assert, Reinforce, stay Mindful, Appear confident, Negotiate.
DEARMAN
Emotion Regulation - Take care of your body (sleep, food, exercise) so your mood doesn’t get worse.
PLEASE