Mindfulness
This mindfulness state integrates emotion mind and reasonable mind.
What is wise mind?
A crisis survival skill that involves temperature, intense exercise, paced breathing, or muscle relaxation.
What is TIPP?
This skill helps you name and understand what you’re feeling.
What is identifying emotions?
This skill helps you ask for what you want or say no while respecting yourself and others.
What is DEAR MAN?
This concept emphasizes balancing acceptance and change.
What is dialectics?
One of the “What” skills of mindfulness that involves labeling experiences.
What is describe?
This skill uses distraction to get through intense emotions temporarily
What is distraction (ACCEPTS)?
This skill helps you reduce vulnerability by taking care of your body.
What are PLEASE skills?
The “G” in GIVE stands for this.
What is gentle?
Arguing to “win” instead of listening blocks this skill.
What is validation?
One of the “How” skills that means doing one thing at a time.
What is one-mindfully? (Stay Focused)
This skill focuses on using imagery, meaning, or relaxation.
What is IMPROVE the moment?
This technique involves doing the opposite of an emotion-driven urge.
What is opposite action?
This skill helps you keep your self-respect during interactions.
What is FAST?
This strategy acknowledges both your perspective and another person’s.
What is validation?
A mindfulness skill that helps you notice thoughts without believing or acting on them.
What is observing thoughts?
This skill is about accepting reality as it is, not as you wish it to be.
What is radical acceptance?
This skill involves reflecting to see if your emotions fit the situation.
What is checking the facts?
Listening and validating a friend’s feelings uses this skill set.
What is GIVE?
Thinking “I’m right and you’re wrong” is an example of this type of thinking.
What is black-and-white (all-or-nothing) thinking?
A practice that involves returning attention gently when the mind wanders without judgement.
What is returning to the breath (or refocusing attention)?
This DBT core belief balances acceptance of current reality with change, finding purpose and meaning, and developing skills to navigate life's challenges.
What is building a life worth living?
This involves building positive experiences in the short and long term.
What is accumulating positive experiences?
Choosing which IE skill to use depends on the goal: your objective, the relationship, or this.
What is self-respect?
Giving attention to positive behavior is an example of this.
What is positive reinforcement?