Distress Tolerance
This DBT skill means accepting the current moment as it is, even when you dislike it.
Radical Acceptance
This skill involves checking whether your emotional reaction matches the facts of the situation.
What is Check the Facts?
This urge-management skill treats cravings like ocean waves that rise, peak, and eventually fall.
What is ride the wave?
This interpersonal-effectiveness skill helps you ask for something or say no clearly and effectively.
What is DEARMAN?
This early-recovery experience may include unusually high energy, optimism, and confidence.
What is the pink cloud?
This skill involves using ice or cold water to quickly lower intense emotional arousal.
What is TIPP?
Sleep, physical illness, eating, substances, and exercise are addressed by this emotion-regulation acronym.
What is PLEASE?
In mindfulness, noticing thoughts without automatically believing or obeying them is called taking this type of stance.
What is a nonjudgmental or observing stance?
In GIVE, the “V” reminds us to communicate that the other person’s feelings or perspective make sense.
What is Validate?
This uncomfortable low-stimulation state may feel distressing in recovery because the brain has become accustomed to intensity or rapid reward.
What is boredom?
*DAILY DOUBLE* Without looking in your binder, name 3 parts of the IMPROVE skill.
Imagery
Meaning
Prayer
One thing in the moment
Vacation
Emotion
When an emotion does not fit the facts, or acting on it would be ineffective, DBT may recommend this skill.
What is Opposite Action?
Emotion Mind and Reasonable Mind overlap to create this balanced state of awareness.
What is wise mind?
In FAST, apologizing only when an apology is warranted—not for existing, having needs, or setting limits—represents this letter.
What is no apologizing?
In RO-DBT, choosing sufficient effort rather than unnecessary perfection is called this.
What is "good enough"?
In radical acceptance, repeatedly noticing resistance and choosing acceptance again is called this.
What is turning the mind?
After checking the facts, use this skill when the emotion fits the facts and the situation can be changed.
What is problem solving?
Saying “My chest is tight, my thoughts are racing, and I notice an urge to leave” uses this mindfulness skill without adding judgment.
What is describe?
*Daily Double* These FAST skills protect self-respect: Fair, no unnecessary Apologies, Stick to values, and this final action. (no binder)
What is be truthful?
“Getting sober” may be a goal, while honesty, responsibility, connection, and health may be these underlying guides.
What are values?
the acronym (and meanings) of this distraction based distress tolerance skill? (no binder)
What is Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations?
This skill builds positive experiences now while also working toward long-term values and goals.
What is accumulating positive emotions?
Nonjudgmentally, One-Mindfully, and Effectively are known as this second group of mindfulness skills.
What is How skills?
Choosing between DEAR MAN, GIVE, and FAST requires identifying whether the main priority is the objective, the relationship, or this.
What is self-respect?
This DBT word recognizes that two ideas that appear opposite can both contain truth.
What is dialects?