Mindfulness
What are the three states of mind in DBT?
Emotional Mind, Rational Mind, Wise Mind
What does TIPP stand for?
Temperature, Intense exercise (we are mindfully exercising here), Paced breathing, Progressive Muscle Relaxation
What is opposite action?
Acting opposite to the emotion urge when the emotion doesn't fit the facts
What does DEAR in DEARMAN stand for?
Describe, Express, Assert, Reinforce
What skill can you use when emotions feel overwhelming fast?
TIPP
Name one "What" skill
Observe, Describe, or Participate
Name one ACCEPTS skill
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations
Name one PLEASE skill
Treat PhysicaL illness, balanced Eating, avoid mood Altering drugs, balanced Sleep, Exercise
What does MAN stand for in DEARMAN?
Mindful, Appear Confident, Negotiate
What DBT skill helps with urges like bingeing or self-harm?
Urge surfing/distress tolerance skills
Name one "How" skill
Nonjudgmentally, Onemindfully, effectively
What is self-soothing?
Using the 5 senses to calm yourself
What does "check the facts" help you do?
Determine if your emotion fits the situation
What does GIVE stand for?
Gentle, Interested, Validate, Easy manner
What skill helps you stay present in the moment?
Mindfulness
What does "nonjudgementally" mean?
Not labeling things as good/bad; sticking to facts
What is radical acceptance?
Fully accepting reality as it is (without approval)
Name one way to reduce vulnerability to emotional mind
Any PLEASE skills or building mastery
What does FAST stand for?
Fair, no Apologies, Stick to values, Truthful
What is a behavior chain analysis used for?
Understanding what led to a behavior and how to change it
Fully engaging in one activity without multitasking
What is the difference between willingness and willfulness
Willingness= accepting and engaging; Willfulness = resisting reality
What is the goal of emotional regulation?
To understand and manage emotions, not eliminate them
When would you use DEARMAN vs GIVE?
DEARMAN = getting needs met, GIVE = maintaining relationships
What is Wise Mind?