Enter Title

DBT

100

Living in the present moment and being aware of your thoughts and feelings

Mindfulness

200

Accepting the things in which you cannot change

Radical acceptance

300

The level to which you can tolerate stress

Distress tolerance

400

A type of list used to weigh certain outcomes

Pro and con list

500

4 Core Skills 

Mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation.

Thinking errors

100

When you believe you know what is going to happen in the future and that it will be bad

Fortune telling

200

Thinking you know why someone is doing something or what they are thinking

Mind-reading

300

Making a little bit bad seem like the worst thing ever

Blowing things up

400

You pay more attention to bad things, and ignore when something good happens

Ignoring the good

500

Having a negative belief about yourself and thinking it applies to everything you do

Negative labeling

12 Steps

100

We admitted we were powerless over alcohol—that our lives had become unmanageable.

Step 1

200

Admitted to God, to ourselves, and to another human being the exact nature of our wrongs.

Step 5

300

Made direct amends to such people wherever possible, except when to do so would injure them or others.

Step 9

400

Humbly asked Him to remove our shortcomings

Step 7

500

Having had a spiritual awakening as the result of these Steps, we tried to carry this message to alcoholics, and to practice these principles in all our affairs.

Step 12

Communication

100

Type of communication in where you put the needs, wants, and feelings of others before your own

Passive communication

200

A type of communication where you use bullying, threats, yelling, etc. 

Aggressive communication

300

A type of communication where you stand up up for yourself and your needs/wants/feelings, but in a respectful way. 

Assertive communication

400

A type of statement you can use that makes it so the other person doesn't feel blamed or attacked. 

I-statements

500

A technique/way of communicating where you give feedback by first saying something positive, then give the feedback, then say something positive again

Sandwich technique

Coping Skills

100

Type of coping skill where you step away from your problem to get your mind off of it

Distraction coping skills

200

Type of coping where you take breaths in 4s

Squared breathing

300

A practice where you quiet your mind and is sometimes accompanied by deep breathing

Meditation

400

3 digit number you can call for crisis hotline, not 911

211

500

Coping that is done in your head

Cognitive coping