Distress Tolerance
Complete and total acceptance of reality
What is Radical Acceptance?
Intended to help us develop effective interpersonal communication that will help us get our needs met and develop healthy relationships with others.
What is DEARMAN?
Do not go. See what is happening. Ask yourself questions “What do I want from this situation?” or “What are my goals?” Go
What is STOP?
Stop, Take a step back, Observe, Proceed mindfully.
Uses some input from both the Emotion Mind and some input from Logic Mind and then adds intuitive knowing. This person focuses on getting things done effectively and the focus is on the experience.
What is wise mind?
Replacing the immediate event that has caused unpleasant emotions, with a more positive act
What is IMPROVE the Moment?
Important for maintaining healthy relationships through effective communications.
What is GIVE?
be Gentle act Interested, Validate, use an Easy manner
Choose to respond opposite from what our biological response would activate us to do. They get us ready to act.
What is opposite action?
When their emotions are in control
What is Emotion Mind?
Helps make decisions. This skill can be very helpful when you need to make a decision between two or more options.
Important component for communication as it allows you to maintain your self-respect and requires you to be truthful about the problems without sacrificing your values or integrity.
What us FAST? be
Fair, no Apologies, stick to Values, be Truthful
Taking good care of ourselves so that we can take care of others. Reduce our vulnerability.
When we take good care of ourselves, we are less likely to be vulnerable to disease and emotional crisis.
What is PLEASE?
Treat Physical Illness and take medications as prescribed.
Balance eating in order to avoid mood swings.
Avoid mood-Altering substances and have mood control.
Maintain good sleep so you can enjoy your life.
Get exercise to maintain high spirits.
They are practical and cool in developing a plan. Decisions and actions are controlled by being rational
What is logic mind?
Its useful once we have determined that a problem has arisen, and it’s our problem to solve
What is Problem Solving skill?
Lack of skills. Worry Thoughts. Emotions. Can't Decide. Environment.
What stops you from achieving your goals?
Build positive emotions by doing things that are pleasant.
Doing things we enjoy. Practice these things to and in time we feel competent.
Rehearsing a plan ahead of time, prepared to cope skillfully.
What is ABC?
DBT encourages us to live our lives fully. To do so, it's most effective to: observe, describe, and participate in the activity of the moment throughout our day.
What is WHAT skill?
Involves doing things that feel pleasant, comforting, and provide relief from stress or pain. It helps to pass the time without making things worse.
What is Self- Soothe?
A skill to move from an Emotion Minded place into Wise Mind, where you are able to solve conflicts more effectively, from other person’s perspective with empathy, interpretation, How has the other person been trying to improve the situation? and kindness
What is THINK?
Learn as much as you can about the subject in order to be well versed.
What is Build Mastery?
To live fully, DBT encourages us to be non-judgmental, mindful of the moment, and to focus on the desired outcome for each situation.
What is HOW skill?