Mindfulness
Seeing the value of both reason and emotion; bringing left brain and right brain together
What is WISEMIND
Being kind to the self and regulating with music, smells, pictures, and soft touch or unique textures
What is SELF SOOTH
Checking out whether your emotional reactions fit the reality of the situation
What is CHECK THE FACTS
Finding the kernel of truth in another person's perspective or situation; acknowledging that person's emotions, thoughts, and behaviors have causes and are therefore understandable.
What is VALIDATION or GIVE
Being aware of the present moment and focusing our attention on the here and now. The core of DBT.
What is MINDFULNESS
Noticing your body sensations; paying attention; controlling your attention; practicing wordless watching, noticing external forces.
What is OBSERVING
DAILY DOUBLE: Labelling, organizing, and separating the negatives and the benefits of a situation or person
What is Pros and Cons
When you are afraid-face your fears, laughing when you are angry instead of being mad.
What is OPPOSITE ACTION TO CURRENT EMOTIONS OR BEHAVIORS
Self statements that people say to provide courage to act effectively, help them prepare for a situation, or make themselves feel better
What is CHEERLEADING STATEMENTS
DBT stands for.....
What is Dialectical Behavioral Therapy
Putting words on the experience; labeling what you observe; removing yourself from interpretations and opinions
What is DESCRIBING
Letting go of fighting reality and understanding that there are some things that we can not change.
What is RADICAL ACCEPTANCE
A skill that helps to reduce emotional vulnerability; taking care of your mind by taking care of your body, really focused on the healthy aspects of your life such as fitness, proper dietary care, not using narcotics, getting a good nights rest.
What is PLEASE or ABC PLEASE
The skill that teaches us to get what we want and help us build confidence when asking something from another person
What is DEARMAN
DAILY DOUBLE: When your emotions are in control-and influence and control your thinking and your behavior.
What is EMOTION MIND
Fully entering into the present moment; becoming one with whatever you are doing; go with the flow. Dancing alone on the dance floor with no cares in the world.
What is PARTICIPATING
Allowing negative emotions to flow past you like branch stuck between a river, creating purpose and meaning in your pain, releasing tension from your muscles, focusing all of your attention on thing you are doing, going on a break or short walk or sitting outside, and being your own personal cheerleader.
What is IMPROVE
Doing things that make you feel competent and effective to combat helplessness and hopelessness. Challenging yourself everyday to get better at something or work on getting closer to a goal.
What is MASTERY
Skill that teaches us how to maintain relationships and use pleasant tone when talking to others
What is GENTLE TONE OR GIVE
Balancing opposites while entering the paradox of "yes" and "no," "true" and "not true," at the very same time. In other words, two things can be true at the same time.
What is DIALECTICS
Viewing reality as it is, refraining from labeling experiences and individuals as good or bad.
What is Non-Judgemental
The skill that teaches us ways to distract ourselves from a situation by doing something different, do something nice for others, replacing unhealthy and unsafe thoughts with safe and healthy thoughts, creating new feelings, and finding new sensations
What is ACCEPTS
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 ACCUMULATING THE POSITIVES OR DOING POSITIVE ACTIVITIES/EXPERIENCES
Skill that teaches us how to respect ourselves
What is FAST
What is Logical, Focused, approached intellectually thinking
Logic/Reasonable Mind