Mindfulness
This skill involves simply noticing what is happening without trying to change it.
What is observing?
This distress tolerance skill involves creating a temporary distraction by using intense sensations, such as holding ice or splashing cold water on your face.
What is TIPP?
This acronym stands for steps to reduce vulnerability to emotional dysregulation.
What is PLEASE?
This acronym stands for the assertive communication skills used to make a request or say no.
What is DEAR MAN?
This is a skill used to stop impulsive actions in crisis situations.
What is STOP?
This is one activity you can practice mindfully.
This is one skill you can use when in a crisis to divert yourself from the situation.
What is DISTRACT?
his skill involves maintaining emotional balance by building positive experiences in the short and long term, helping to increase your emotional resilience.
What is accumulating positive emotions?
This acronym stands for skills used to maintain relationships by being gentle, interested, and validating.
What is GIVE?
Give an example of one self-soothing activity using the senses.
What is, sight, or touch, or sound, or smell or taste?
This is when you put into words what you have observed.
What is describing?
This aspect of radical acceptance helps reduce suffering by accepting both the current moment and the reality of the situation, instead of wishing things were different.
What is letting go of the urge to fight reality?
This skill involves doing the opposite of what your emotion is telling you to do.
What is opposite action?
This is one way to keep your self-respect in interactions with others.
What is FAST?
This is a skill you can use to tolerate a distressing situation without making it worse.
What is radical acceptance?
This skill involves not evaluating or judging what is happening.
What is non-judgemental stance?
This is a set of skills that involve engaging the senses to calm yourself.
What is self-soothing?
This skill involves figuring out if the intensity of your emotion fits the facts of the situation.
What is check the facts?
This is a DBT strategy to acknowledge another person’s feelings and experiences.
What is validation?
Explain how you would apply opposite action to an emotion like anger.
What is acting kindly or calmly?
This is the DBT skill that balances reason and emotion.
What is wise mind?
This skill helps you cope with a situation you cannot change by mentally focusing on the positives, imagining peaceful settings, and finding meaning in the experience.
What is IMPROVE the moment?
Name the A, B, and C of the acronym of the skill that helps reduce emotional vulnerability.
What is accumulate positive emotions, build mastery and cope ahead?
This skill involves giving up on always being right, replacing judgmental words with descriptive ones and going with the flow.
What is mindfulness of others?
Name the two P's in the TIPP skill.
What is progressive muscle relaxation paired with breathing?