Distress Tolerance
Stop, take a step back, observe surroundings, and proceed mindfully
What is the STOP skill
Being fully immersed in the present moment with acceptance and without judgement
What is mindfulness?
Doing the opposite of an emotion that is ineffective
Setting expectations for behaviors
What is setting boundaries?
Changing temperature, exercise, breathing, muscle relaxation
What is the TIPP skill?
Tensing and relaxing throughout your body
What is progressive muscle relaxation?
Advocating for time away when emotionally dysregulated
What is taking a break?
The recognition and acceptance of another person's thoughts, feelings, sensations, and behaviors as understandable
What is validation?
A technique to examine a chain of events leading to a behavior
What is a behavior chain analysis?
Breathing in to a count of 4, holding breath to a count of 4, and breathing out to a count of 4
What is box breathing or square breathing?
Being kind to ourselves with self-talk and self-care
What is self-compassion or self-validation?
A script that assists in assertive communication, describing what you want mindfully and negotiating if needed
What is DEARMAN?
Accepting things the way they are without resistance
What is radical acceptance?
Using senses to ground yourself and increase awareness of surroundings
54321 skill
Examining our thoughts and interpretation of events; looking for factual information rather than emotional information
What is check the facts?
Be gentle, act interested, validate, easy manner
What is the GIVE skill
The "I" stands for this in the IMPROVE skill
What is imagery?
State of mind that includes balance, common sense, and wisdom
What is wise mind?
Treat Physical ILlness, Balanced Eating, Avoid Mood-Altering Substances, Balance Sleep, Get Exercise
What is the PLEASE skill
Be Fair, don't over apologize, stick to values, be truthful
What is the FAST skill?