Core Mindfulness Skills
The three states of mind
What is Emotional mind, Reasonable Mind, Wise Mind
To help people quickly reduce the intensity of their emotions and regain control of their minds and bodies
What is the purpose of the TIPP skill?
Used to improve relationships and increase the likelihood of positive outcomes
What is Dearman?
Evaluate if your emotions are appropriate for the situation by examining the evidence.
What is check the facts?
Developed in the 1980s by Marsha Linehan, a psychologist.
What is Dialectical Behavioral Therapy?
Observe, Describe, Participate
What are the "what" skills?
Helps people regulate their emotions and make more intentional choices in difficult situations.
What is the STOP skill?
This helps people interact with others in a way that promotes positive relationships
What is the GIVE skill?
Act in a way that's the opposite of how you feel
What is opposite action?
Finding a balance between two seemingly opposing concepts: acceptance and change
What is Dialectical?
To help people develop a state of mind that allows them to be more present in the moment and regulate their emotions
What is the goal of core mindfulness?
Helps people make better decisions in challenging situations by weighing the consequences of different actions.
This helps people maintain or improve their self-respect
What is the FAST skill?
Improve their emotional regulation and resilience by focusing on self-care
What is the PLEASE Skill?
Core mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation
The four modules of DBT.
The foundation for all the other skills taught in the therapy.
What is Core Mindfulness?
Intended for short-term situations that create an immediate sense of urgency, such as when someone feels overwhelmed by anger, anxiety, or sadness.
What is self-soothe using the 5 senses skill?
This helps clients learn to manage their emotions, develop healthier coping skills, and practice self-acceptance
What is VALIDATION?
Break down problems into smaller steps, brainstorm solutions, and choose the best course of action.
What is problem-solving?
Diary Cards, Cheerleading, at least one year of therapy, including weekly sessions and skills training, decrease problem behaviors and create a life worth living.
What are commitments of the DBT program?
The what and how skills
What is to observe, describe and participate
What is non-judgmentally, one-mindfully, and effectively
These skills are used when it's difficult or impossible to change a situation, or when other skills aren't available. The goal is to help people survive crises and build resilience, and to prevent impulsive or harmful reactions.
What are the Distress Tolerance skills?
Acceptance and change, opposing views, black & white thinking
What are Dialectics?
Help people change their relationship with emotions, rather than eliminate them
What is the goal for emotional regulation?
Paying attention, reflecting back, reading minds, understanding, acknowledging the valid and showing equality.
What are the 6 levels of Validation?