Communication
This communication skill involves paying attention to someone without interrupting and showing that you are listening.
What is active listening?
Happiness, sadness, anger, and fear are examples of these.
What are emotions?
This is something you want to accomplish or work toward.
What is a goal?
Getting enough sleep, eating regularly, and practicing good hygiene are examples of this.
What is self-care?
Acceptance means recognizing what is happening without immediately doing this.
What is fighting or judging it?
Statements that begin with "I feel..." instead of blaming another person are called these.
What are "I" statements?
This physical reaction to an emotion might include a racing heart, tense muscles, or faster breathing.
What is the body's stress response?
Breaking a large goal into smaller, manageable parts can make it easier to do this.
What is get started/make progress?
Taking time away from stressful situations, social media, or responsibilities when overwhelmed is an example of setting this.
What is a boundary?
Acceptance does NOT mean that you have to do this with something that happened.
What is like, approve of, or agree with it?
When you repeat or summarize what another person said to make sure you understood them correctly, you are using this communication technique.
What is reflective listening?
This emotion often signals that we believe something unfair, threatening, or frustrating has happened.
What is anger?
Motivation that comes from personal values, enjoyment, or satisfaction rather than rewards or pressure is called this.
What is intrinsic motivation?
Exercise, journaling, listening to music, taking a shower, and spending time outside can all be examples of these.
What are healthy coping skills/self-care activities?
In DBT, this skill means fully recognizing reality as it currently is, even when you wish it were different.
What is radical acceptance?
Instead of saying, "You never listen to me," a healthier statement might be, "I feel ignored when I'm interrupted, and I would like..." this.
What is a chance to finish speaking/to be heard?
Trying to ignore or push away uncomfortable emotions can sometimes cause them to become this over time.
What is stronger/more difficult to manage?
When you do a healthy behavior even though you do not feel motivated, hoping motivation will follow the action, you are using this principle.
What is action before motivation/behavioral activation?
Saying no when you are overwhelmed is an example of self-care involving these limits that protect your emotional well-being.
What are boundaries?
This DBT idea describes the extra suffering created when we mentally fight against pain that cannot currently be changed.
What is nonacceptance/resistance?
During an argument, taking a pause, regulating yourself, and returning to the conversation later can prevent this type of communication from taking over.
What is reactive or impulsive communication?
Instead of saying, "I am angry," this way of thinking reminds us that emotions are temporary experiences rather than our entire identity.
What is "I am feeling angry" / separating yourself from the emotion?
A person says, "I don't feel like going to therapy today, but going supports the kind of person I want to become." They are using this as motivation.
What are their values/value-based action?
Self-care sometimes means doing something uncomfortable now, such as completing homework or attending therapy, because it supports this.
What is long-term well-being?
"I cannot change what already happened, but I can choose what I do next" demonstrates both acceptance and this concept.
What is focusing on what is within your control?