Mindfulness
Paying attention to the present moment without judgement.
Mindfulness
The skills used to stop, take a step back, observe, and proceed mindfully
STOP Skill
Naming a feeling accurately is the first step in regulating it
Identifying Emotions
The skill used for asking what you need effectively
DEAR MAN
The part of the mind driven mainly by feelings
Emotion Mind
The three "What" skills are Observe, Describe, and ...
Participate
TIPP stands for Temperature, Intense Exercise, Paced Breathing, and ...
Progressive Muscle Relaxation
Taking action opposite to an emotion when the emotion is not effective
Opposite Action
This skill helps maintain relationships while expressing your needs
GIVE
The part of the mind focused on facts and logic
Reasonable Mind
Name one of your five senses that can help you stay grounded in the present moment
seeing, hearing, smelling, tasting, or touching
Accepting reality as it is rather than fighting it
Radical Acceptance
Physical Illness, Balanced Eating, Avoid Mood Altering Substances, Sleep and Exercise make up this skill.
PLEASE
Clearly and respectfully expressing your thoughts, feelings, or needs is called ...
Assertive Communication
The balance between the Emotion Mind and Reasonable Mind
Wise Mind
This skill involves noticing thoughts and feelings without trying to change them
Observing
Using Activities, Contributing, and Comparisons are examples of this skill.
ACCEPTS
Building positive experiences helps reduce vulnerability to intense emotions.
Accumulating Positives
The R in DEAR MAN stands for this
Reinforce
This practice helps people slow down, focus on the present moment, and access Wise Mind
Mindfulness
Taking slow, deep breaths and focusing on each inhale and exhale is an example of this practice
Mindful Breathing
This distress tolerance skill focuses on improving the movement through imagery, meaning, and relaxation.
IMPROVE
Checking whether thoughts match facts before reacting
Check the Facts
Limits you set to protect your physical, emotional, and mental well-being in relationships are called
Boundaries
When making an important decision, considering both your emotions and the facts of the situation demonstrates this DBT concept
Wise Mind