Values vs. Goals
This is something you can complete and check off.
What is a goal?
Telling the truth even when it’s uncomfortable.
What is honesty/integrity?
If your heart is racing and your thoughts are fast, you might be feeling this common emotion.
What is anxiety?
You pause, take slow breaths, and focus on your inhale and exhale to calm your body.
What is deep breathing?
This skill involves focusing your attention on the present moment without judging it.
What is mindfulness?
This represents an ongoing way of being, not something you finish.
What is a value?
Continuing to show up for others even when tired.
What is commitment or responsibility?
This is the first step in emotional insight—simply noticing what you feel.
What is observation or awareness?
You intentionally do the opposite of what your emotion is telling you to do (e.g., getting up and engaging when you feel like isolating).
What is opposite action?
You feel overwhelmed in an argument and pause instead of reacting, taking a breath before responding.
What is the STOP skill?
“Exercising 3 times this week” is this type of construct.
What is a goal?
Taking care of your mental and physical health.
What is self care?
Feeling quiet, low energy, and not interested in things you usually enjoy may point to this emotion.
What is sadness?
You notice a strong urge (like to text, use, or avoid), and instead of acting on it, you ride it like a wave until it passes.
What is urge surfing?
In DEARMAN, the “D” stands for clearly explaining the situation or facts.
“Living a healthy lifestyle” is this type of construct.
What is a value?
Setting limits with others to protect your well-being.
What is boundaries or self-respect?
When something feels “off,” but you can’t name it yet, this skill helps you get more specific.
What is labeling?
You reach out to someone you trust to talk instead of keeping everything inside.
What is social support?
This DBT skill group focuses on taking care of your physical health to reduce emotional vulnerability.
Why might missing a goal increase emotional distress if someone is not connected to their values?
Thanks for sharing (:
Being open and emotionally present in relationships.
What is vulnerability or connection?
This emotion often shows up when your actions don’t match the kind of person you want to be.
What is guilt or shame?
You shift your attention to a neutral or positive activity (music, TV, cleaning) to get through an intense emotional moment.
What is distraction?
This interpersonal effectiveness skill helps you ask for what you need clearly and respectfully.
What is DEARMAN?