Mindfulness
The mind that balances both emotions and logic
Wise mind
One way to use the TIPP skill to calm your body chemistry (bonus points for all of them)
Temperature, Intense exercise, Paced breathing and Progressive muscle relaxation
Analyzing whether your emotional reactions fit the reality of the situation
CHECK THE FACTS
A skill for asking for what you want effectively
DEARMAN
Acknowledging that two opposite perspectives can be true at the same time
What is DIALECTICS
Sending well-wishes to someone to increase your compassion towards them
Loving kindness
Demonstrate a willing posture
Half smile willing hands
Acting in a way that doesn’t match your emotion in order to change your emotion
OPPOSITE ACTION
Acknowledging that someone’s thoughts and feelings make sense given their past experiences
Validation
A way to analyze what led up to engaging in a problem behavior
What is BEHAVIOR CHAIN ANALYSIS
The opposite of being mind; productive, task-focused, busy
Doing mind
Letting go of fighting reality and understanding that there are some things that we can not change
Radical Acceptance
One way to use the PLEASE skill to take care of your body (bonus points for all of them)
What is Treat Physical Illness, Balance Eating, Avoid Substances, Sleep, Movement
A skill to help reduce anger and see from someone else’s perspective
THINK
Rewarding a behavior to increase the likelihood that it will be repeated
What is Positive Reinforcement
One of the What skills that we use to be mindful of ourselves and others (bonus points for all of them)
What is Observe, Describe, Participate
Observing and allowing an urge to pass without acting on it
What is Urge Surfing
One of the 5 options for when you have a problem
Solve it, change how you feel about it, tolerate it, stay stuck or make it worse
One of the FAST skills to maintain our self-respect (bonus points for all of them)
What is Fair, (no) Apologies, Stick to Your Values or Truthful
One thing to check when troubleshooting why a skill didn’t work
Describing your thoughts using facts and preferences, instead of opinions and labels
Non-Judgmental Stance
One way to use the IMPROVE skills to IMPROVE a difficult situation
Imagery, Meaning, Prayer, Relaxation, One thing in the Moment, Vacation, Encouragement
Name an example of an emotion myth
E.g. “my emotions control me” “emotions are stupid and should be ignored” “other people are the best judges of how I feel”
One of the GIVE skills to help maintain relationships with others (bonus points for all of them)
What is Gentle, Interested, Validate, Easy Manner
One of the DCBA skills for addictions (bonus points for all of them)
What is Dialectical Abstinence, Clear Mind, Burning Bridges or Alternate Rebellion