Mindfulness
These mindfulness skills tell us what to do and include "observe," "describe," and "participate."
"What" Skills
The interpersonal effectiveness skill which focuses on specific skills for getting what one wants (describe, express feelings, assert wishes, reinforce, stay mindful, appear confident, and negotiate).
DEAR MAN
Prompting events, interpretations of events that prompt emotion, biological changes and experiences, expressions and actions, aftereffects of emotion, and naming of the emotions are steps in doing these two things with emotions.
Observe and describe emotions
A set of skills that can be used to change body chemistry quickly and counteract disabling emotional arousal which include temperature, intense exercise, paced breathing, and paired muscle relaxation.
TIP
The state of mind in which your emotions are in control of thought and behavior.
Emotion Mind
These skills describe how to approach mindfulness and include "nonjudgmentally," "one-mindfully," and "effectively."
"How" Skills
The interpersonal effectiveness skill for maintaining/ improving relationships (be gentle, act interested, validate, and use an easy manner)
GIVE
When an emotion does not fit the facts we can do this (repeatedly) to change our emotional response.
Opposite action
A skill to help refrain from impulsive actions through stopping, taking a step back, observing, and proceeding mindfully.
STOP
The mind state that focuses on achieving goals
Doing Mind
Intentional movement including dance, martial arts, walking/ hiking with focused awareness, and ritual music are included in this mindfulness practice.
Mindfulness Movement
The interpersonal effectiveness skill for keeping one's self-respect (be fair, no apologies, stick to values, and be truthful).
FAST
Emotional reactions to emotions which can cover up or confuse the primary emotional reaction.
Secondary emotions
Complete and total acceptance of the facts of reality.
Radical Acceptance
The mind state that focuses on experiences
Being Mind
A visualization practice of mentally sending warm wishes.
Loving Kindness
A skill of communicating to others that you are paying attention, understanding them, that you are nonjudgmental, that you have empathy, and that you can see the facts or truth of their situation.
Validation
A set of skills to become less vulnerable to painful emotions which include accumulating positive emotions, building mastery, coping ahead, and taking care of the body.
ABC PLEASE
Skills which reduce contact with the emotional stimuli or most painful aspects of it through distraction which include activities discordant with the negative emotion, contributing, comparisons, emotions opposite the current negative emotion, pushing away from the situation, thoughts, and sensations.
Wise Mind ACCEPTS
The state of mind that plans and evaluates things logically through fact, reason, and pragmatics.
Reasonable Mind
Focusing on observing or watching whatever comes in and out of awareness instead of focusing on specific activities, objects, or events.
Opening the mind
A set of ideas including: The universe is filled with opposing sides and opposing forces (and both sides can be true), everything and every person is connected in some way, change is the only constant, and change is transactional.
Dialectics
A set of skills to care for the mind by caring for the body which include treating physical illness, balanced eating, avoidance of mood-altering substances, balanced sleeping, and getting exercise.
PLEASE
A set of skills to help make the moment better through imagery, meaning, prayer, relaxing actions, one thing in the moment, vacation, and encouragement.
IMPROVE
Experiencing reality as it is, balancing mind states, and finding wise mind is to be this.
Skillful