This set of skills involves taking care of yourself to reduce vulnerability to negative emotions
What is PLEASED
100
An example of this skill is picturing yourself on the beach
What is Imagery
100
the first step in a DEAR MAN
What is Describe the situation
100
This skill can help when you are at the DMV.
What is Everyday Acceptance
200
To put words on your experience
What is to describe
200
This emotion might cause you to avoid a situation
What is Fear or Anxiety
200
This skill involves thinking of the advantages and disadvantages of a decision
What is Pros & Cons
200
DAILY DOUBLE!!
Sam Shyness is asking Suzie Soulmate out on a date and is
doing a pretty good job of using his skills, except he is looking down at his feet and mumbling. He is forgetting which part of the DEAR MAN?
What is Appear Confident
200
This is the first name of the founder of DBT
Who is Marsha?
300
Watching goldfish swim is an example of this skill
What is observe
300
This makes you feel competent, in control, and confident.
What is Build Mastery
300
This skill involves reminding yourself of a greater purpose or what is important to you in life, like being connected with the people you care about.
What is Meaning
300
This skill involves staying focused on your objective & goal when doing a DEAR MAN
What is be Mindful
300
DAILY DOUBLE!!
This is one of Lexi's favorite DBT concepts which she claims she can apply to anything.
What is Dialectics?
400
the opposite of multi-tasking
What is one-mindfully or one-mindfulness
400
DAILY DOUBLE!!
Give an example of how someone could use Opposite to Emotion to overcome feeling depressed.
What is ... leave the house, engage in social activities, do something enjoyable, self-soothe.
400
“I can survive this. I can beat this. I can do it.” is an example of this skill
What is Encouragement
400
This skill involves acknowledging the other person’s feelings, wants, difficulties, and opinions about a situation.
What is Validation
400
This is an anti-skill that involves "digging your heels in."
What is Willfulness
500
DAILY DOUBLE!!
Give three examples of ways to use mindfulness to cope with stress/distress.
What is ... listening to music, observing & describing emotions, watching nature, focusing on your breath, noticing patterns
500
This step in the model of emotions comes after the Event
What is Interpretation
500
This skill is only good in small doses and can end up being denial if used too often
What is Push Away
500
A goal of this module when the priority is to feel like you took care of or stood up for yourself in an interaction.
What is Self-Respect?
500
This skill sometimes requires use of Radical Acceptance to first accept reality as it is, even when things are unfair.