Distress Tolerance
Temperature change, Intensive Exercise, Paced Breathing and Progressive Muscle relaxation.
What is TIPP?
Focusing on your relationship when interacting with others.
What is GIVE?
Purposely bringing attention to to something
What is Observe?
Reduce suffering by acting opposite to urges associated with emotion
What is Opposite action?
Be mindful, grieve losses, notice what you have been missing, move to be effective.
What is Radical Acceptance?
Soothe your senses; touch, smell, see, listen, taste.
What is self soothe?
Foucs on your self respect
What is FAST?
Label what you observer; stay only in descriptive reality
What is Describe?
Practice, managing emotions and situations in advance; plan
What it cope ahead?
Reduce suffering by allowing emotions to come and go naturally.
What is Ride the wave?
Relax face, to cool off your urges and brain?
Half Smile
Focus on the objectives; Describe, Express, Assert, Reinforce, Mindful (of goals) Appear confident, Negoiate
What is DEARMAN?
There is only this moment
What is One mindful?
Reduce vulnerabilities
What is PLEASE?
Let go of interpretations, evaluations; pay attention only describe reality
What is Non Judgmental stance?
Imagery, Meaning, Prayer, One thing in the moment, Vacation, Encouragement.
What is IMPROVE?
Mindfulness skills to to the other person and your transactions with them.
What is Relationship mindfulness?
Participate; Observe; Describe
What are the How skills?
Right now: Do things that are pleasant, create alternative emotions.
Long term: Do things now so that you will have positive events more often.
What is BPE?
When the facts/situation are the problem, work to change (when possible, do this in a big way now, otherwise start now)
What is problem solving?
Activities, comparisons, contribute, emotions, push way, thoughts, sensations
What is Accepts?
Describe what you think, feel (primary emotion), want, let go of judgements
Waht is Accurate Expression?
One Mindful, Non Judgmental Stance, Effective
What are the what skills?
Acknowledge, describe (wants, emotions), connect emotions to situation, note how your experience make sense.
What is self validation?
Wallow, Entertain misery, radical acceptance, change perspective, solve the problem
What is SCREW?