Planetary Real Estate Listings
Move to this 2nd-largest planet & begin each day enjoying the solar system's finest view -- beautiful, glowing rings
Saturn
The 3 WHAT skills teach you what to do to practice being mindful
Observe, Describe, and Participate
Name a DBT crisis survival skill other than TIPP
1. Distract with "Wise Mind ACCEPTS"
2. Self-Soothe with 6 Senses
3. IMPROVE the Moment
4. Pros and Cons
The ABC skills help us actively increase the "positives" while, at the same time, reducing the "negatives" side of the scale by reducing vulnerabilities to Emotion Mind
Accumulating positive experiences (short term & long term)
Build mastery
Cope ahead
Increasing the population more than 50% starting the year after WWII ended through 1964 was how this 2-word gen got its name
Baby Boomers
This planet's 28 known moons provide ample options for lunar exploration -- great for kids, too, they'll love saying its funny name!
Uranus
These 3 skills refer to *how* you should practice DBT skills
Don't Judge (Non-Judgmental), Stay Focused (One-Mindfully), and Do What Works (Effectively)
This set of 4 skills can rapidly reduce emotional arousal and prevent impulsive behaviors -- name and define the famous acronym
TIPP: Temperature (tip the temperature);
Intense exercise,
Paced Breathing,
Progressive muscle relaxation
"Parent-Teen Shared Pleasant Activities" is a way to accumulate short-term pleasant experiences -- name an activity you can do together
Baking, walking through a park, doing a puzzle, having some quiet reading time together, visiting a museum, listening to music you both like, volunteering, yoga, painting, etc.
Covering births from 1965 to 1980, it's aka the MTV Generation, but that's just too many letters
Generation X
Leave small town life on Pluto & enjoy the wide open spaces of this largest planet -- the Great Red Spot is a fun day trip!
Jupiter
The "D" in DBT stands for Dialectical -- but what does that mean?
2 opposite ideas can be true at the same time, & when considered together, can create a new truth & a new way of viewing the situation.
Method for changing your body temp (& activating the dive reflex) using the TIPP skill
Holding your breath for 30 seconds; Cover eyes & cheeks with cold water or ice pack while bent over forward
Many emotions & actions are set off by our thoughts & interpretations of events. Examining our thoughts & using this skill can help us change our emotions.
Check the Facts
Those born from 1997 to 2010 like Greta Thunberg & Jenna Ortega are letter-perfect as this generation
Gen Z
Hate those cold, icy days on Ceres? Then get right next to the sun & enjoy the cozy comforts of this smallest planet
Mercury
This type of environment communicates that what you are feeling, thinking, or doing doesn't make sense, is considered inaccurate, or an overreaction
Invalidating environment
Why bother using reality acceptance skills?
When you avoid contact with things that cause discomfort, the more they come back to haunt you. Facing and accepting distress head-on reduces suffering. Sometimes you have to tolerate & accept painful feelings you cannot change, at least for the time being. Acceptance helps you cope effectively with emotions & move on rather than suffering with bitterness.
When you decide that an emotion is not helping you, or is very painful, you can use this skill to change or reduce that emotion
Opposite Action
1981 to 1996 kids are called these; a 2017 business book has the alternative title "Motivating" them
Millennials
Keep your in-laws as far away as possible! Treat them to a pied-a-terre on this "Blue Giant" -- it's more than 2.5 billion miles away!
Neptune
The underlying theory in DBT
Biosocial theory
A benefit of these particular set of skills is that you need no props like many of the distraction & self-soothing skills entail
IMPROVE the Moment skills:
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement
These skills are about taking care of the mind by taking care of the body
The PLEASE skills
A Tom Brokaw book title defined this group that covers those born from 1901 to 1927
The Greatest Generation