STOP
Managing strong emotions by doing something that we enjoy.
WHAT IS Activities?
Using cold water on your face to bring down the heat.
WHAT IS tip the temperature?
Distracting, self-soothing, improve the moment, focus on the pros and cons.
WHAT ARE THE 4 categories of crisis survival distress tolerance skills?
Just notice without reacting or describing.
WHAT IS observe?
A set of skills used to distract oneself from a distress situation.
WHAT IS ACCEPTS skills?
Using the 5 senses (hearing, vision, taste, smell, feel) to soothe ourselves
WHAT ARE DBT 5 self-soothing skills?
The three states of mind.
WHAT ARE Emotional mind, reasonable mind, wise mind?
Thinking about the good and bad outcomes of tolerating and not tolerating distress.
WHAT IS pros and cons?
Replacing current negative emotions with another less negative emotion.
WHAT IS (different) emotion?
Using your imagination to create an experience that can distract, and soothe.
WHAT IS imagery?
Deep breathing, progressive muscle relaxation, and yoga.
WHAT ARE relaxation skills?
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?
The situations of others (or previous self) can help to cast a more positive light on your own situation.
WHAT IS comparison?
Acronym DBT stands for this.
WHAT IS Dialectical Behavior Therapy?
Using your reasonable mind to find a purpose to understand your situation.
WHAT IS meaning?
Things that are in conflict, but are both real and true.
WHAT ARE dialectics?