IMPROVE
ACCEPTS
DEAR MAN
DBT SENSES
PLEASE SKILLS
100
RECALLING IMAGES OR LOOKING AT IMAGES THAT PROMPT SOOTHING OR POSITIVE EMOTIONS TO IMPROVE THE MOMENT.
What is IMAGERY?
100
Do Something. Call, email, text, or visit a friend; watch a favorite movie or TV show; play your instrument or sing; play videogames; draw, cook, bake; write in a journal; clean your room; go for a walk or exercise; read a book; listen to your IPOD.
What is ACCEPTS?
100
Say what the situation is.
What is DESCRIBE?
100
Go to your favorite place and take in all the sights. You could go in the comfort room and “mindfully” look at the mural. Look at a favorite picture or photograph you like. Watch TV or a movie. Read a book or magazine. Remember; focus all of your attention on what you are looking at.
What is VISION?
100
Take care of your body. See a doctor when necessary. Take medications as prescribed.
What is Treat PhysicaL illness
200
Trying to learn from or making the best of a tough situation looking at what it taught you.
What is Meaning?
200
Help a friend or sibling with homework; make something nice for someone else; donate things you don’t need; surprise someone with a hug, a note, or a favor; volunteer.
What is CONTRIBUTING?
200
Seem confident about what the situation is.
What is APPEAR?
200
Listen to soothing music or music you love. Play a favorite song over and over again. Pay attention to sounds in nature. Go to the comfort room and listen to a CD or go to the comfort room and listen to the silence. Remember; focus all of your attention on what you are listening to.
What is HEARING?
200
Don’t eat too much or too little. Stay away from foods that may make you overly emotional.
What is BALANCE EATING?
300
Asking a higher being for wisdom, strength, and patience.
What is Prayer?
300
Watch a funny TV show or emotional movie; listen to soothing or upbeat music, get active when you are sad; go to a store and read funny greeting card or joke books.
What is EMOTIONS?
300
State an opinion or feeling
What is EXPRESS?
300
Put on your favorite lotion or perfume. Go in the comfort room and sample some aromas. At home you could bake cookies or pop some popcorn. Remember, focus all of your attention on what you smell.
What is SMELL?
300
Stay off nonprescribed drugs such as marijuana, other street drugs, and alcohol.
What is AVOID MOOD ALTERING DRUGS ?
400
Breathing, tensing and releasing muscles.
What is Relaxation?
400
Leave the situation mentally by moving your attention and thoughts away; build an imaginary wall between you and the situation. Put the pain in a box and on a shelf for a while.
What is PUSHING AWAY?
400
Stay aware of what is needed or wanted in spite of verbal attacks from the other person.
What is MINDFUL?
400
Pop some bubble wrap. Brush you hair. Put a cold cloth on you head. Lay in bed with fresh clean sheets. Take a long shower or soak in the bathtub. Put on you most comfortable clothing.
What is TOUCH?
400
Try to get the amount of rest that helps you feel rested. Stay on a regular schedule in order to develop good bed time habits.
What is BALANCE SLEEP?
500
Focus your entire attention on what you are doing right now. Keep yourself in the very moment.
What is One Thing in the Moment?
500
Hold or chew ice; listen to loud music; take a warm or cold shower; squeeze a stress ball; do sit-ups and push-ups; pet your dog or cat.
What is SENSATIONS?
500
Bargain with the person for what you want.
What is Negotiate?
500
Go for a long walk and walk at a brisk pace. Go for a jog. You could skip rope of do jumping jacks. Dancing to the beat of your favorite song can help. Shoot some “hoops” or go for a swim. Do yoga or Tai Chi.
What is MOVEMENT?
500
Do some sort of physical activity every day, including walking. Start small and build on it!
What is GET EXERCISE?
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