Distress Tolerance
This is the skills that includes Activities and Contributing
ACCEPTS
Getting good sleep, eating well, and exercising are part of this skill that can prevent or reduce being in Emotion Mind
ABC PLEASE
This skill allows us to respect ourselves by maintaining boundaries
FAST
The ability to focus your attention on what you choose in the moment
Mindfulness
The idea that two opposing things can be true at the same time
Dialectics
This is the skill that involves using one or more of your five senses
Self-Soothe
To tolerate our emotions we first need to do this
Identify/name the emotion
This skill allows you to maintain relationships by giving the other person validation
GIVE
Two core subsets of Mindfulness skills
What and How
How many modules are in DBT?
4
This is something you can do to weigh the good and bad consequences of a decision
Pros and Cons
1. Give us information
2. Communicate to others
3. Prepare us for action
This script allows you to effectively ask for what you want or to say no to a request
DEARMAN
Being aware of what you are physically and emotionally experiencing, noticing all sensations, thoughts, etc
Observe
Paced breathing is one of the components of this skill
TIPP
Wise Mind, Emotion Mind, and Reason Mind are referred to as this
States of Mind
The first part of the DEARMAN script
DESCRIBE
Being full present in the moment and giving all of your attention and focus on what you're doing
Participate
What is one reason we should learn to tolerate painful feelings and urges?
1. They are unavoidable
2. It can prevent acting impulsively
3. To prevent hurting ourselves, hurting someone else, or not getting what we want
This model explains what happens when we experience an emotion
Model of Emotions
This is what you give when you show someone their thoughts, feelings, and actions are understandable and make sense to you
Validation
1. don't judge
2. stay focused
3. Do what works