MINDFULNESS
DISTRACTING SKILLS
SELF SOOTHING SKILLS/ IMPROVE
PROS AND CONS / ACCEPTING REALITY
MISCELLANEOUS
100
BEING PRESENT IN THE MOMENT.
WHAT IS MINDFULNESS?
100
MANAGING STRONG EMOTIONS BY DISTRACTING OUR ATTENTION BY DOING SOMETHING WE ENJOY.
WHAT IS ACTIVITIES?
100

USING 5 SENSES TO HELP COMFORT OURSELVES

WHAT ARE DBT 5 SELF-SOOTHING SKILLS

100

WHAT IS PROS AND CONS?

THINKING ABOUT THE GOOD AND BAD OUTCOMES OF TOLERATING AND NOT TOLERATING DISTRESS.

100
DISTRACTING, SELF-SOOTHING, IMPROVE THE MOMENT, AND FOCUS ON THE PROS AND CONS
WHAT ARE THE 4 CATEGORIES OF CRISIS SURVIVAL DISTRESS TOLERANCE SKILLS?
200
JUST NOTICE WITHOUT REACTING OR DESCRIBING.
WHAT IS OBSERVE?
200
REFOCUSING ATTENTION FROM YOURSELF TO WHAT YOU CAN DO FOR OTHERS?
WHAT IS CONTRIBUTING?
200
REPLACING IMMEDIATE NEGATIVE EVENTS OR EMOTIONS WITH MORE POSITIVE ONES.
WHAT IS IMPROVING THE MOMENT?
200

WHAT IS RADICAL ACCEPTANCE?

IDENTIFYING WHAT YOU HAVE CONTROL OVER, WHAT YOU DON'T HAVE CONTROL OVER AND SKILLFULLY LETTING GO OF THINGS YOU CAN'T CONTROL. DOES NOT MEAN APPROVAL OR RESIGNATION, IT MEANS FOCUSING YOUR ENERGY ON WHAT YOU HAVE CONTROL OVER.

200
EMOTIONAL MIND, REASONABLE MIND AND WISE MIND
WHAT ARE THE THREE STATES OF MIND?
300
JUMP IN WITH BOTH FEET.
WHAT IS PARTICIPATING?
300
REPLACING CURRENT NEGATIVE EMOTIONS WITH ANOTHER LESS NEGATIVE EMOTION.
WHAT IS (OTHER) EMOTION?
300
USING YOUR IMAGINATION TO CREATE AN EXPERIENCE THAT CAN DISTRACT, AND SOOTHE.
WHAT IS IMAGERY?
300

WHAT IS A HALF-SMILE?


A WAY TO CHANGE HOW YOU FEEL BY CHANGING YOUR FACIAL EXPRESSION.

300
JUST THE FACTS.
WHAT IS DESCRIBE?
400
OBSERVE, DESCRIBE, PARTICIPATE
WHAT ARE MINDFULNESS WHAT SKILLS?
400
THE SITUATIONS OF OTHERS CAN HELP TO CAST A MORE POSITIVE LIGHT ON YOUR OWN SITUATION.
WHAT IS COMPARISON?
400
DEEP BREATHING, PROGRESSIVE MUSCLE RELAXATION, AND YOGA.
WHAT ARE RELAXATION SKILLS?
400

WHAT IS ACCEPTING REALITY?

THE PROBLEM IS NOT THE PROBLEM. THE PROBLEM IS YOUR ATTITUDE ABOUT THE PROBLEM. DO YOU UNDERSTAND?"

400
THINGS THAT ARE IN CONFLICT, BUT BOTH ARE REAL AND TRUE.
WHAT ARE DIALECTICS?
500
NONJUDGMENTAL, ONE-MINDFUL, AND EFFECTIVE
WHAT ARE MINDFULNESS HOW SKILLS?
500

ACCEPTS

ACTIVITIES, CONTRIBUTIONS, COMPARISONS, EMOTIONS, PUSHING AWAY, THOUGHTS, SENSATIONS

WHAT IS THE MNEMONIC TO AID IN REMEMBERING CRISIS SURVIVAL DISTRACTION SKILL AND WHAT DOES IT STAND FOR 

500

WHAT DOES IMPROVE STAND FOR?

Imagery, Meaning, Prayer, Relax, One thing in the moment, Vacation, Encouragement, 

500

WHAT IS TURNING THE MIND?

YOU ARE IN THE DRIVER'S SEAT OF YOUR THOUGHTS, FEELINGS, IMPULSES AND BEHAVIORS. YOU DECIDE WHICH ROAD/DIRECTION; LEFT/RIGHT EXIT, U-TURN, PULL OVER AND STOP. MAKING A CONSCIOUS DECISION TO ACCEPT OVER AND OVER.

500

DBT stands for 

DIALECTICAL BEHAVIOR THERAPY.

Click to zoom