Identifying Emotions
This signal provides humans with information that something is happening or wrong, sometimes by intuition.
What is an emotion?
This DBT skill combines accumulating positive experiences and using distress tolerance to prepare for stressful situations ahead.
What are ABC skills?
Skills that help our physical health; because we're more at risk for negative emotions and poor decisions when we're unhealthy or physically not feeling well.
What are P.L.E.A.S.E Skills?
Looking at a situation from an outside perspective and pausing in order to look for the facts rather than acting on emotions
What is Check the Facts
Doing something to help you feel a contrast of your difficult emotion, when your emotion does not fit the facts.
What is Opposite Action?
These events can illicit what emotion: Getting what you want, gaining something you have worked hard for, and receiving praise for a job well done.
What is Happiness/Joy?
This distress tolerance skill is used when one knows a difficult situation is coming; this skill is used to be more prepared and relaxed going into the situation.
What is Cope Ahead?
Taking care of your body, seeing a doctor when necessary, and taking medications as prescribed.
What is P/L=Treat PhysicaL Illness
This should occur, rather than reacting to your emotions in a triggering situation.
What is PAUSE and Checking the Facts?
Approaching a difficult situation is the opposite of...
What is Fear/Anxiety?
Being physically or verbally aggressive, teeth clenching together, or believing that you have been treated unfairly could elicit this emotion.
What is Anger?
Continue working and putting in effort to improve talents, skills, and yourself.
What is Build Mastery?
Staying off away from nonprescribed and illicit drugs, or alcohol.
What is A= Avoid Mood Altering Drugs?
When you put some space between you and your reaction, it changes your relationship to your thoughts and this can be done by asking yourself these four questions.
What are 1. Is it True? 2. Is it Absolutely True? 3. How does this thought make me feel? 4. What would things be like if I didn't hold this belief?
Becoming active in order to stay motivated and engaged is the opposite action for...
Emotions give this to us, can assist in this with others while also motivating us and preparing us for this.
What is Information, Communication, and Action?
Our short-term positive experiences are steps towards long-term experiences/goals, helping you build...
What is a Life Worth Living?
Not eating too much or too little, getting an amount of sleep that helps you feel rested, and doing some sort of daily exercise, including walking are these PLEASE skills.
What are skills E, S, and E; Balance Eating; Balance Sleep; and Get Exercise.
Mindfulness connects with checking the facts through an ability to...
What is being in control of how you act, realize you can choose how to react, and helps you decide to use other coping skills until you are ready to problem solve.
To check whether emotions fit the facts you can use a visual indicating whether a reaction is...
What is Justified or Unjustified.
An example of this is, you hear a LOUD noise, you jump, and are suddenly startled.
What is an action urge?
These seven steps can help you strengthen your ABC skills.
What are: Step1-Avoid avoiding; Step2-Idenify your values/things that are important to you; Step3-Idenify one value to work on now; Step4-Idenitfy a few goals related to this value; Step5-Choose one goal to work on right now; Step6-Identify small action steps that will help achieve the goal; and Step7-Take one step right now.
The three steps one should take to assist in strengthening P.L.E.A.S.E skills.
What are: Step 1-Observe how certain foods affect your mood. Step 2- Notice whether you are eating too much or too little. Step 3- Start thinking about changes.
What describes this scenario: Nick sees his peers in the corner of the room talking and then sees them look over at him. Prior to reacting, Nick considers other potential interpretations and asks himself, "Is it true? Am I interpreting this correctly? Could they be talking about something other than me?"
What is Check the Facts?
If a reaction is unjustified these steps maybe helpful to utilize, and if a reaction is justified these steps maybe helpful.
What are Opposite Action and or Radically Accept; or Problem Solve and or Radically Accept.