MINDFULNESS
DISTRACTING SKILLS
SELF SOOTHING SKILLS/ IMPROVE
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 IS SELF-SOOTHING? 

100

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

WHAT IS PROS AND CONS?

100

DIALECTICAL BEHAVIOR THERAPY

WHAT IS DBT?

200

JUST NOTICE THE EXPERIENCE IN THE PRESENT MOMENT

WHAT IS OBSERVE?

200
REFOCUSING ATTENTION FROM YOURSELF TO WHAT YOU CAN DO FOR OTHERS?
WHAT IS CONTRIBUTING?
200

7 TECHNIQUES TO HELP IMPROVE YOUR THOUGHTS AND PHYSICAL SENSATIONS SO THE MOMENT YOU ARE IN BECOMES EASIER TO HANDLE.

WHAT IS IMPROVING THE MOMENT?

200
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.
WHAT IS RADICAL ACCEPTANCE?
200
EMOTIONAL MIND, REASONABLE MIND AND WISE MIND
WHAT ARE THE THREE STATES OF MIND?
300

BECOME A PART OF YOUR EXPERIENCE & BE PRESENT IN THE MOMENT.

WHAT IS PARTICIPATING?

300

A WAY TO DISTRACT YOURSELF FROM STRESSORS BY AWAKENING ONE OF YOUR SENSES.

WHAT IS SENSATIONS?

300

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

WHAT IS IMAGERY?

300
A WAY TO CHANGE HOW YOU FEEL BY CHANGING YOUR FACIAL EXPRESSION.
WHAT IS A HALF-SMILE?
300

PUTTING WORDS TO WHAT WE OBSERVE USING JUST THE FACTS

WHAT IS DESCRIBE?

400

OBSERVE, DESCRIBE, PARTICIPATE

WHAT ARE "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

STEPPING IN GUM, THE WEATHER DOESN'T FIT YOUR PLANS, OR SPILLING YOUR DRINK

WHAT IS PRACTICING EVERYDAY ACCEPTANCE?

400
THINGS THAT ARE IN CONFLICT, BUT BOTH ARE REAL AND TRUE.
WHAT ARE DIALECTICS?
500

NONJUDGMENTAL, ONE-MINDFUL, AND EFFECTIVE

WHAT ARE "HOW" SKILLS?

500

ACCEPTS

WHAT IS THE ACRONYM TO HELP REMEMBER CRISIS SURVIVAL DISTRACTION SKILLS?

500

BE YOUR OWN CHEERLEADER AND ROOT YOURSELF ON IN STRESSFUL TIMES. 

WHAT IS (self)-ENCOURAGEMENT?

500

ACCEPTING PAIN AS A NORMAL, TEMPORARY EXPERIENCE THAT WILL COME AND GO

WHAT IS ACCEPTING REALITY?

500

DISTRACTING, SELF-SOOTHING, IMPROVE THE MOMENT, AND RADICAL ACCEPTANCE

WHAT ARE CRISIS SURVIVAL DISTRESS TOLERANCE SKILLS?

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