Mindfulness
Present-Moment Awareness
Paying attention to thoughts, feelings, and sensations in the present moment without judgment.
ACCEPTS
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations.
Active Listening
A conscious, non-judgmental, and mindful communication skill aimed at understanding another person’s perspective and emotions rather than just waiting to speak
Positive Self-Talk
Using encouraging/affirming thoughts to shape how you perceive yourself and your experiences by replacing self-critical internal dialogue with constructive/optimistic statements to increase self-compassion and self-confidence
Dialectical Thinking
Two things can be true at the same time.
5-4-3-2-1
Grounding technique characterized by 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
Self-Soothing
Techniques used to regulate intense emotions, lower stress, and regain calm by engaging the senses, body, or mind.
Boundaries
Managing your own behavior by setting expectations and enforcing them when necessary. Not designed to control others, but to ensure that you feel respected and safe in relationships.
Self-Validation
Validating your own emotions and experiences, which helps decrease the intensity of the emotion.
Crisis Plan
A written step-by-step guide for what to do during emotional crisis.
Observing
Noticing what is happening without trying to change it or resist it.
IMPROVE
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement
DEARMAN
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
Opposite Action
Acting opposite to an emotional urge when the emotion does not fit the facts or is unhelpful.
Subjective Units of Distress Scale
A self-assessment tool used in therapy to quantify the intensity of emotions, anxiety, or physical discomfort, usually on a scale from 0 to 10.
4-7-8
Breathing technique characterized by an inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Stop, Take a step back, Observe, Proceed mindfully
FAST
Fair, no Apologies, Stick to values, Truthful
PLEASE
Physical iLlness, baLanced Eating, Avoid mood-altering substances, Sleep, Exercise
Cognitive Distortion
Irrational, automatic, and negative thought patterns that twist reality, fueling anxiety, depression, and low self-esteem.
Box Breathing
Breathing technique characterized by an inhale for 4 seconds, hold for 4, exhale for 4, and pause for 4 seconds.
Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation
GIVE
Gentle, act Interested, Validate, Easy manner
APE
Accumulating Positive Emotions
DBT
Dialectical behavioral therapy