Mindfulness
Distress Tolerance
Emotion Regulation
DBT Misc.
100

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 WISE MIND?

100

Replacing immediate negative events with more positive ones

What is IMPROVE

100

Checking out whether your emotional reactions fit the facts of the situation

What is CHECK THE FACTS?

200

Noticing your body sensations; paying attention; controlling your attention; practicing wordless watching would all be examples of this skill

What is OBSERVING?

200

The skill that teaches us ways to distract ourselves from a situation

What is ACCEPTS

200

A skill that helps to reduce emotional vulnerability; taking care of your mind by taking care of your body

What is PLEASE

300

Putting words on the experience; labeling what you observe; unglue your interpretations and opinions

What is mindfully DESCRIBING?

300

Being kind to the self with soothing music, smells, pictures, and/or soft touch

What is SELF SOOTHE

300

Doing things that make you feel competent and effective to combat helplessness and hopelessness

What is MASTERY

300

DAILY DOUBLE: When your emotions are in control-when they influence and control your thinking and your behavior.

What is EMOTION MIND?

400

Fully entering into the present moment; becoming one with whatever you are doing; go with the flow

What is PARTICIPATING?

400

DAILY DOUBLE: Writing out the + and the - of a acting on a crisis urge or resisting it

What is Pros and Cons

400

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

400

Balancing opposites while entering the paradox of "yes" and "no," "true" and "not true," at the very same time

What is DIALECTICS?

500

Refraining from labeling experiences or individuals as good or bad.

What is Non-Judgmentally?

500

Letting go of fighting reality and understanding that there are some things that we can not change.

What is RADICAL ACCEPTANCE

500

When you are afraid-face your fears, when you are angry-smile

What is ACTING OPPOSITE TO CURRENT EMOTIONS

500

This state of mind is logical, task-Focused, and without regard for feelings or values.

What is Reasonable Mind?

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