Mindfulness
Balance of doing and being, emotion and reason. The middle-path
What is WISEMIND
A skill you can use when you are about to act impulsively
What is STOP
Acting in a completely different way to how you feel
What is OPPOSITE ACTION
An Objectives Effectiveness Skill
What is DEAR MAN
The bandaid skills
What is Distress Tolerance
Noticing with control and intention - worldess watching of inner and outer
What is OBSERVING
A skill you can use when you are making a choice between two behaviors
What is PRO/CON
Examining the evidence for and against the thought. Playing detective.
What is CHECK THE FACTS
A Relationship Effectiveness Skill
What is GIVE
Opposition between two interacting forces or elements; "both-and"
What is a DIALECTIC
Labeling, using words to explain experience, play reporter
What is DESCRIBING
A skill you can use to slow down, hcange body chemistry
What is TIPP
A skill that involves experiencing your emotion, being mindful of body sensations, not judging your emotion
What is the WAVE SKILL
A Self-Respect Effectiveness Skill
What is FAST
Refusing to change something that must be changed. The opposite of "doing what works"
What is WILLFULNESS
Go all in, act intuitively (paying attention to wise mind/being mind)
What is PARTICIPATING
A distress tolerance skill that involves all 5 senses
What is SELF-SOOTHE
A skill that involves accomplishing something, building on accomplishments and looking for challenges
What is BUILD MASTERY
A game for figuring out how strongly to ask or say no
What is the DIME GAME
The core dialectic of DBT
What is ACCEPTANCE and CHANGE
Do what works, play by the rules. Let go of willfulness. Willing hands
What is EFFECTIVELY
A skill you can use when you can't go over or around, to get off the hamster wheel
What is RADICAL ACCEPTANCE
Describe the situation, decide what skills to use, rehearse, and relax
What is COPE AHEAD
Feeling the same emotions as the other person
What is EMPATHY
The ultimate goal of DBT
What is BUILDING A LIFE WORTH LIVING