Mindfulness
This phrase means being fully aware and present without judgment
What is Mindfulness?
These skills help you get through crises without making things worse
What are Distress Tolerance Skills?
DBT emotion regulation skills help you understand and manage these
What are Emotions?
This acronym guides you in asking for what you want while maintaining self-respect
What is DEAR MAN?
The phrase "agree to disagree" refers to what style of thinking
What is Dialectical Thinking?
The three "WHAT" skills in DBT mindfulness
What are Observe, Describe, and Participate
The acronym for distracting with activities, contributing, comparisons, emotions, push away, thoughts, and sensations
What is ACCEPTS?
This skill helps us experience uncomfortable emotions and build resilience by experiencing them as they come and go
What is Riding the Wave?
The "G" in GIVE stands for this quality that improves relationships
What is Gentle?
What skill involves conveying that another person's emotions make sense and would be understandable in a particular situation, even if we do not agree
What is Validation?
The three "HOW" skills in DBT mindfulness
What are Non-Judgmentally, One Mindfully, and Do What Works?
What are Temperature, Intense Exercise, Paced Breathing, and Progress Muscle Tension and Relaxation?
This skill encourages us not to act on our emotional urge when the emotion is not justified
What is Opposite Action?
The FAST skill is mainly for protecting this personal quality
What is Self-Respect?
The statement, "suck it up, buttercup," is often interpreted as this
What is Invalidation?
This mental state describes balancing Reason Mind and Emotion Mind
What is Wise Mind?
The action of acknowledging "it is what it is" in order to tolerate the "things we do not like"
What is Radical Acceptance?
The decision-making tool used to step away from Emotion Mind and consider all perspectives and options
What are Pros and Cons?
In DEAR MAN, this step is where you clearly tell the other person what you want
What is Assert?
The act of removing unpleasant tasks to encourage behaviour change
What is Negative Reinforcement?
The three parts of the brain that communicate when we are in Wise Mind
What are the Amygdala, Hippocampus, and Pre-Frontal Cortex?
Allowing the world to be what it is and participating in it fully
What is Willingness?
The biggest takeaway from the Model of Emotions
What are Vulnerability Factors?
These are the three goals of Interpersonal Effectiveness
What are Objective Effectiveness, Relationship Effectiveness, and Self-Respect Effectiveness?
The outcome that results from the elimination of an undesired behaviour
What are Extinction Bursts?