DBT DISTRESS TOLERANCE

MINDFULNESS

100

BEING PRESENT IN THE MOMENT.

WHAT IS MINDFULNESS?

200

JUST NOTICE WITHOUT REACTING OR DESCRIBING.

WHAT IS OBSERVE?

300

Doing something, fully, 100%

WHAT IS PARTICIPATING?

400

OBSERVE, DESCRIBE, PARTICIPATE

WHAT ARE MINDFULNESS WHAT SKILLS?

500

NONJUDGMENTAL, ONE-MINDFUL, AND EFFECTIVE

WHAT ARE MINDFULNESS HOW SKILLS?

DISTRACTING SKILLS

100

MANAGING STRONG EMOTIONS BY DISTRACTING OUR ATTENTION BY DOING SOMETHING WE ENJOY.

WHAT IS ACTIVITIES?

200

REFOCUSING ATTENTION FROM YOURSELF TO WHAT YOU CAN DO FOR OTHERS?

WHAT IS CONTRIBUTING?

300

REPLACING CURRENT NEGATIVE EMOTIONS WITH ANOTHER LESS NEGATIVE EMOTION.

WHAT IS (OTHER) EMOTION?

400

THE SITUATIONS OF OTHERS CAN HELP TO CAST A MORE POSITIVE LIGHT ON YOUR OWN SITUATION.

WHAT IS COMPARISON?

500

ACCEPTS

WHAT ARE THE ABBREVIATIONS [MNEMONIC] TO AID IN REMEMBERING CRISIS SURVIVAL DISTRACTION SKILLS?

SELF SOOTHING SKILLS/ IMPROVE

100

USING 5 SENSES TO HELP COMFORT OURSELVES

WHAT ARE DBT 5 SELF-SOOTHING SKILLS

200

REPLACING IMMEDIATE NEGATIVE EVENTS OR EMOTIONS WITH MORE POSITIVE ONES.

WHAT IS IMPROVING THE MOMENT?

300

USING YOUR IMAGINATION TO CREATE AN EXPERIENCE THAT CAN DISTRACT, AND SOOTHE.

WHAT IS IMAGERY?

400

DEEP BREATHING, PROGRESSIVE MUSCLE RELAXATION, AND YOGA.

WHAT ARE RELAXATION SKILLS?

500

USING YOUR REASONABLE MIND TO FIND A PURPOSE TO UNDERSTAND YOUR SITUATION.

WHAT IS MEANING?