Mindfulness
The wisdom within each person; seeing the value of both reason and emotion; bringing left brain and right brain together; the middle path
Wise Mind
When you analyze whether the type and intensity of an emotion fits the situation
A skill that helps take time before acting impulsively or acting on urges.
STOP
A skill that provides structure and tips for asking for help with wants and needs
DEARMAN
What does DBT stand for?
Dialectical Behavior Therapy
Noticing your body sensations; paying attention; controlling your attention; practicing wordless watching
Observe
Opposite Action
A technique where you take physical actions to calm your nervous system
TIPP (no illegal I here!)
Acknowledging and understanding the truths and causes in what another person is saying, especially in their emotions, thoughts, and behaviors
Validation
Who is the creator of DBT?
Marsha Linehan
Putting words on the experience; labeling what you observe; unglue your interpretations and opinions
Describe
Taking care of yourself physically to take care of your mind
PLEASE
Replacing immediate negative events with more positive ones
IMPROVE
Being with or feeling with someone when they are struggling
Empathy
The idea that two opposing things can be true at the same time
Dialectics
Fully entering into the present moment and becoming one with whatever you are doing. "Go with the flow"
Participate
Doing difficult things in order to increase skills and feel confident and accomplished
Building Mastery
The skill that teaches us ways to distract ourselves from a situation
ACCEPTS
A skill that provides tips for building and maintaining relationships
GIVE
Describe the three "minds" frequently discussed in DBT
Emotion mind, wise mind, rational mind
Mindfulness "how" skills that describe three techniques to employ in order to stay grounded in the moment, goal focused, and leave out assumptions
Non-judgemental, One-mindful, effective
Intentionally planning and scheduling events that are fun, make you feel good, or are pleasurable
Accumulating Positive Emotions
Listing and getting rid of activators for eating disorder behaviors, then creating new habits in their place
Burning Bridges and Building New Ones
A skill that provides tips on improving self-respect through boundaries and relationships
FAST
Describe three characteristics of a crisis situation that distress tolerance skills would be used for
1. Short term
2. Intense pressure for quick resolution
3. Potential for negative outcomes, or to make things worse