Show:
MINDFULNESS
DISTRACTING SKILLS
SELF SOOTHING SKILLS/ IMPROVE
PROS AND CONS / ACCEPTING REALITY
MISCELLANEOUS
100

Being present in the moment is called.....

Mindfulness

100

Managing strong emotions by distracting our attention by doing something we enjoy.

Building Pleasurable Activities

can include hobbies, going out with friends, watching a show, etc.

100

USING 5 SENSES TO HELP COMFORT OURSELVES

DBT 5 SELF-SOOTHING SKILLS

5-4-3-2-1

Grounding

100
THINKING ABOUT THE GOOD AND BAD OUTCOMES OF TOLERATING AND NOT TOLERATING DISTRESS.
WHAT IS PROS AND CONS?
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 is called....

"Contributing"

200

REPLACING IMMEDIATE NEGATIVE EVENTS OR EMOTIONS WITH MORE POSITIVE ONES.

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
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.

IMAGERY

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

RELAXATION SKILLS

400
"THE PROBLEM IS NOT THE PROBLEM. THE PROBLEM IS YOUR ATTITUDE ABOUT THE PROBLEM. DO YOU UNDERSTAND?"
WHAT IS ACCEPTING REALITY?
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

STOP! SKILL

Stop - Don't move a muscle

Take a deep break

Observe the situation

Plan your next step (goals, choices, coping skills)

500

A set of skills that assist in accepting reality when reality is difficult to accept and/or strong urges to engage in unskillful behavior are present is called....


Distress Tolerance

500
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.
WHAT IS TURNING THE MIND?
500
DIALECTICAL BEHAVIOR THERAPY.
WHAT IS DBT?