Mindfulness
Skill is about paying attention to what is happening inside your body and/or in your environment. Just Notice.
What is: Observe
This crisis skill is designed to deactivate the stress response and activate the parasympathetic system (the rest-and-digest response)
What is: TIPP
Checking out whether your emotional reactions fit the facts of the situation
What is: CHECK THE FACTS
Finding the kernel of truth in another person's perspective or situation; acknowledging that person's emotions, thoughts, and behaviors have causes and are therefore understandable.
What is: VALIDATION
Being aware of the present moment and focusing our attention on the here and now
What is MINDFULNESS
Skill is using language to narrate what you Observe. Use your words. Do your best to be specific and factual, avoiding judgments, assumptions, or opinions.
What is: Describe
What the acronym T.I.P.P. stands for
What is: T=Temperature, I=Intense Excercise, P=Paced Breathing, P=Pared Muscle Relaxation
A skill that helps to reduce emotional vulnerability; taking care of your mind by taking care of your body
What is: PLEASE
Skill that teaches us to get what we want
What is: DEARMAN
DBT stands for.....
What is Dialectical Behavioral Therapy
Your inner wisdom, or intuition, is useful for making life decisions and understanding your authentic self in DBT. Uses Emotion Mind and Reasonable Mind.
What is Wise Mind
In the heat of an emotional crisis, it can be tough to remember why you want to stop engaging in certain impulsive behaviors (i.e. crisis urges).
What is: Pros and Cons
Doing things that make you feel competent and effective to combat helplessness and hopelessness
What is: Building Mastery
What the acronym DEARMAN stands for
What is: D=Describe, E=Express, A=Assert, R=Reinforce, M=Mindful, A=Assertive, N=Negotiate
When your emotions are in control-when they influence and control your thinking and your behavior.
What is EMOTION MIND
In this Buddhist practice of "metta" meditation, you send well wishes to another person, to yourself, or to the whole world.
What is: Loving Kindness
The first Crisis Survivial skill to use whenever you're trying to decrease impulsive behaviors.
What is: STOP
In DBT, we say "emotions love themselves." They often make us do things that keep them around. To reduce an emotion you don't want to feel, disrupt its self-loving cycle by practicing this skill
What is: Opposite Action
Skill that teaches us how to maintain relationships
What is GIVE
Balancing opposites while entering the paradox of "yes" and "No" "true" and "not true," at the very same time
What is DIALECTICS
Skill asks you to let go of judgments-interpretations or assumptions about reality that are not directly observable by the senses.
What is: Nonjudgmentally
What the acronym S.T.O.P stands for:
What is: S= Stop take a break, T=Take a step back, O=Observe, P=Proceed Mindfully
Daily Double: What the acronym "ABC" in ABC Please stands for
What is: A=Accumulating Positive in the Short Term, B=Building Mastery, C=Cope Ahead
Skill that teaches us how to respect ourselves
What is FAST
Examples of Reasonable Mind
What is Logical, Focused, approached intellectually