Mindfulness
This state of mind balances Emotion Mind and Reasonable Mind.
What is Wise Mind?
This acronym helps change your body chemistry quickly when emotions are intense.
What is TIPP?
This skill helps you figure out if your emotional reaction fits the situation.
What is Check the Facts?
This acronym helps you ask for what you want or say no to others while maintaining self-respect.
What is DEAR MAN?
This method is used in DBT to identify the chain of events, thoughts, and feelings that lead to problematic behaviors.
What is “Chain Analysis” or “Problem-Solving”?
These are the three "What" skills used to practice mindfulness.
What are Observe, Describe, and Participate?
This distress tolerance skill involves fully acknowledging reality, even if you don’t like it.
What is Radical Acceptance?
This skill tells you to do the opposite of your emotion’s urge when the emotion doesn't fit the facts.
What is Opposite Action?
This FAST skill reminds you to stick to your values and avoid apologizing unnecessarily.
What is (be) Fair?
This practice in DBT involves carefully observing triggers, thoughts, feelings, and behaviors to understand problem patterns.
What is the Diary Card?
This "How" skill means doing one thing at a time, focusing completely on the present moment.
What is One-Mindfully?
This acronym lists distraction techniques using Activities, Contributing, Comparisons, and more.
What is ACCEPTS?
This acronym reminds you to take care of your physical health to reduce emotional vulnerability.
What is PLEASE?
This FAST skill helps you protect your self-respect by not sacrificing your integrity, even in tough conversations.
What is Stick to values?
This Mindfulness skill encourages you to take a step back and notice your thoughts without getting caught up in them.
What is Observing?
In DBT, this term describes the idea that two opposing things can both be true at the same time.
What is Dialectics?
This self-soothing skill uses your five senses to help calm your body and mind.
What is Self-Soothe?
Doing this every day — even small versions — helps build resilience and reduce emotional reactivity over time.
What is accumulating positive experiences?
This GIVE skill means showing warmth through your body language, voice tone, and facial expressions — even when the conversation is hard.
What is (use) Gentle?
According to DBT, when facing a problem, these are the four main options you can choose: change the way you feel, solve the problem, tolerate the problem, or do this last, unhelpful option.
What is “stay miserable or possibly make it worse”?
This "How" skill means accepting experiences without judgment or labeling them as good or bad.
What is Non-Judgmentally?
This skill helps you cope ahead by improving the present moment using imagery, meaning, prayer, and more.
What is IMPROVE the Moment?
This skill involves identifying what you're feeling, naming the emotion, and understanding its triggers and effects.
What is labeling emotions?
In DEAR MAN, this step means sharing the facts and expressing a shared goal to build cooperation.
What is Describe?
This mindfulness skill acronym stands for Recognize, Allow, Investigate, and Non-Identify, and helps you work through difficult emotions with awareness.
What is RAIN?