Mindfulness
This “what” skill involves putting words on your internal experience (thoughts, feelings, sensations).
Describe
Holding ice or splashing cold water on your face is an example of this crisis survival skill set.
TIPP
You feel angry at a friend, but after reviewing the situation, you realize you may have misinterpreted what happened.
Check the Facts
Maintaining relationships by being gentle, interested, and validating falls under this skill set.
Dialectical Behavioral Therapy
This “how” skill means participating fully in the moment without self-consciousness.
Effectively / One-Mindfully
Distracting yourself with activities, contributing, or comparisons falls under this acronym.
ACCEPTS
You schedule small enjoyable activities throughout the week to improve your overall mood.
Accumulate Positives
Keeping your self-respect in interactions by being fair, not apologizing excessively, and being truthful is called this.
FAST
DBT is a behavioral therapy that stemmed from this original modality created by Aaron Beck in the 1960s.
Cognitive Behavioral Therapy
Noticing thoughts come and go like clouds without attaching to them uses this core DBT concept.
Wise Mind
You remind yourself, “I don’t like this situation, but it is what it is right now,” instead of fighting reality.
Radical Acceptance
Reducing vulnerability by caring for your physical health (sleep, food, exercise) is known by this acronym.
PLEASE
You tell your roommate, “I feel stressed when dishes pile up. Can you wash yours tonight?” and explain why it matters.
DEARMAN
This question was asked for today's ice breaker at the start of group.
Dream & Nightmare dinner guest?
Observing your surroundings without labeling them as good or bad demonstrates this skill.
Non-judgmentally
You light a candle, wrap up in a soft blanket, and listen to calming music after a stressful day.
Self-Soothe
DAILY DOUBLE
You spend your evening researching how to fold paper boats to better your origami after a stressful day.
Build Mastery
You acknowledge someone’s feelings by saying, “That makes sense you’d feel that way,” even if you disagree.
Validation
The name of the woman who created DBT.
Marsha Linehan
DAILY DOUBLE
You fully engage in playing music, losing track of time and self-consciousness while doing it.
Participate
During a crisis, you visualize getting through the moment and remind yourself of your purpose.
IMPROVE
You feel like isolating when you’re depressed, but instead you go meet a friend for coffee.
Opposite Action
During an argument, you ignore insults and stay focused on your original request instead of getting pulled off track.
Mindful (DEARMAN)
The last year that the New York Mets won the World Series
1986