Mindfulness
The wisdom within each person; seeing the value of both reason and emotion; bringing left brain and right brain together; the middle path
What is WISEMIND
When do you utilize distress tolerance skills?
When you are in crisis, when the situations outweighs the ability to cope, helps get through painful emotions without making them worse
Do things that you enjoy doing; making changes in your life so that positive events will happen more often in the future; building a life worth living
What is ENGAGING IN PLEASANT ACTIVITIES
Telling someone that what they feel, think, believe, and experience is real, logical, and understandable. it does not necessarily mean that you agree or approve of the behavior
What is VALIDATION
Being aware of the present moment and focusing our attention on the here and now
What is MINDFULNESS
Noticing your body sensations; paying attention; controlling your attention; practicing wordless watching
What is OBSERVING
Letting go of fighting reality and understanding that there are some things that we can not change, accepting the things we cannot control
What is RADICAL ACCEPTANCE
Acronym/skill to use to pause and observe before reacting to an emotional situation
What is STOP (Stop, take a step back, observe, proceed mindfully)
What are two of the three goals of interpersonal effectiveness?
- effectively getting what you want/need
-getting and keeping good relationships
- maintaining or improving self-respect, respecting own beliefs and values
DBT stands for.....
What is Dialectical Behavioral Therapy
Putting words on the experience; labeling what you observe; not including your interpretations and opinions
What is DESCRIBING
Labelling and assessing the + and the - of a situation
What is Pros and Cons
What are these examples of: When you are afraid- face your fears, when you are angry- smile
What is OPPOSITE ACTION
Acronym/skill that teaches us to get what we want by communicating to others
What is DEARMAN (Describe, express, assert, reinforce, mindful, appear confident, negotiate)
When your emotions are in control-when they influence and control your thinking and your behavior.
What is EMOTION MIND
Viewing reality as it is, refraining from labeling experiences/individuals as good or bad.
What is Non-Judgemental
Acronym used to make the moment better by using imagery, finding meaning, prayer, relaxation, and focusing on the present moment
What is IMPROVE (Imagery, meaning, prayer, relaxation, thinking about one thing, take a vacation, use encouraging words)
an internal dialogue that makes a person feel good about themselves; sometimes can be used to re-frame a difficult situation
What is POSITIVE SELF TALK
Acronym/skill that teaches us how to effectively maintain relationships
What is GIVE (Gentle, interested, validate, easy manner)
Two seemingly opposite truths can be true at the same time
What is DIALECTICS
This system is activated when you breathe deeply with a gradual and steady inhalation, and long exhale. Long, deep breaths can also help reduce stress, calm racing thoughts, regulate your heartbeat and calm your nervous system.
What is parasympathetic nervous system
The skill that teaches us ways to distract ourselves from an overwhelming situation by using activities, helping others, using comparisons, opposite emotions, pushing away, and using intense sensations
What is ACCEPTS (Activities, contributing, comparisons, opposite emotions, pushing away, other thoughts, intense sensations)
Acronym that reduces the risk of painful emotions controlling you; ex. getting good sleep, taking medication, restricting drug use, nutrition, getting exercise
What is STRONG (sleep, taking medication, restricting drugs, once a day doing something you like, nutrition, get exercise)
Acronym/Skill that teaches us how to respect ourselves
What is FAST (fair, apologies, stick to values, truthful)
Examples of Reasonable Mind
What is Logical, Focused, approached intellectually