Acronyms
What is: Stop, Take a step back, Observe, & Proceed mindfully
What is Mindfulness?
What is: the ability to be aware of your thoughts, emotions, physical sensations, and actions – in the present moment – without judging or criticizing yourself or your experience
What are the Goals of Distress Tolerance?
What is: to Survive Crisis Situations, to Accept Reality, & to Become Free
What are the goals of Emotion Regulation skills?
What is: to better understand emotions and reduce how intense they feel
to understand & name your own emotions, to decrease the frequency of unwanted emotions, to decrease emotional vulnerability, to decrease emotional suffering
What are the goals of Interpersonal Effectiveness?
What is: to communicate needs while respecting ourselves and others
being skillful in getting what you want/need from others, building relationships & ending destructive ones, walking the middle path
TIPPS Skills
What is:
Temperature, Intense exercise, Paced breathing, Paired muscle relaxation
What is: to reduce suffering & increase happiness, to increase control of your mind, and to experience reality as it is
Mindfulness skills will help you focus on one thing at a time in the present moment, and by doing this you can better control & soothe your overwhelming emotions.
Mindfulness will help you learn to identify & separate judgmental thoughts from your experiences. These judgmental thoughts often fuel your overwhelming emotions.
When should Distress Tolerance skills be used?
What is: When emotions are very intense & we can’t fix the problem right away
-high arousal, feeling overwhelmed, strong/intense pain with no quick fix, etc.
What does it mean to reduce emotional vulnerability? or How can we reduce emotional vulnerability?
What is: taking care of our body and needs so emotions don’t get as overwhelming
What skill helps you to be effective in asserting your rights & wishes? This skills helps you to ask for what you need or say no clearly and respectfully.
DEAR MAN
DEAR MAN
What is:
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
Regarding DBT's Core Mindfulness Skills, what are the three states of mind?
What is: Emotion Mind, Reasonable Mind, and Wise Mind
What are the 2 types of Distress Tolerance skills?
What is: Reality Acceptance skills & Crisis Survival skills
Check the Facts
What is:
checking out whether your emotional reactions fit the facts of the situation
changing your beliefs & assumptions to fit the facts can help you change your emotional reactions to situations
thoughts & interpretations of situations/events (instead of the facts) can set off painful emotions
What does the GIVE skill focus on?
(be) Gentle, (act) Interested, Validate, (use an) Easy manner
What is: keeping relationships healthy
acting in such a way that you maintain positive relationships
IMPROVE
What is:
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, self-Encouragement & rethinking the situation
What are the 3 Mindfulness "What" Skills?
What is: Observe, Describe, Participate
Name 2 Reality Acceptance Skills
What is:
Radical Acceptance, Turning the Mind, Willingness, Half-Smile, Willing Hands, Mindfulness of Current Thoughts
Opposite Action
What is: acting opposite to the emotional urge to do or say something
when your emotions do not fit the facts, or when acting on your emotions is not effective, acting opposite (all the way) will change your emotional reactions
What does FAST help protect?
(be) Fair, (no) Apologies, Stick to values, (be) Truthful
What is: self-respect
ACCEPTS
What is:
Activities, Contributions, Comparisons, Emotions, Pushing away, Thoughts, Sensations
What are the Mindfulness "How" Skills?
What is: Nonjudgmentally, One-Mindfully, & Effectively
Name 2 Crisis Survival Skills
What is:
STOP Skill, Pros & Cons, TIPP Skills, ACCEPTS, Self-Soothing, & IMPROVE
Problem Solving
What is: when the facts themselves are the problem, solving the problem will reduce the frequency of negative emotions
IDENTIFY the "problem", CHECK THE FACTS, identify your GOAL in solving the "problem", BRAINSTORM solutions, CHOOSE a solution that fits your goal, put the solution into ACTION, & EVALUATE the results
What is Objective Effectiveness?
What is: attaining your objective or specific goal in a particular situation