Mindfulness
Distress Tolerance
Emotional Regulation
Interpersonal Effectiveness
DBT Misc.
100

The wisdom within each person; the balanced part of you that uses both emotion and reason. It’s calm, centered, and grounded in what’s truly important; bringing left brain and right brain together; the middle path

What is WISEMIND

100

The skill that helps individuals pause and make thoughtful decisions in challenging situations 

What is STOP

100

Checking out whether your emotional reactions fit the facts of the situation

What is CHECK THE FACTS

100

Finding the kernel of truth in another person's perspective or situation; acknowledging that person's emotions, thoughts, and behaviors have causes and are therefore understandable; you can still do it without agreeing 

What is VALIDATION

100

Being aware of the present moment and focusing our attention on the here and now

What is MINDFULNESS

200

Noticing your body sensations; paying attention without reacting; controlling your attention; practicing wordless watching

What is OBSERVING

200

A set of techniques designed to help manage intense emotions and reduce distress quickly; stabilizes emotional states during crises 

What is TIPP

200

A skill that helps to reduce emotional vulnerability; taking care of your mind by taking care of your body

What is PLEASE

200

statements that people say to provide courage to act effectively, help them prepare for a situation, or make themselves feel better

What is COACHING/CHEERLEADING STATEMENTS

200

DBT stands for.....

What is Dialectical Behavioral Therapy

300

Putting words on the experience; labeling what you observe; unglue your interpretations and opinions; Turn your observations into neutral facts instead of "good" or "bad."

What is DESCRIBING

300

Being kind to the self with soothing music, smells, pictures, and/or soft touch

What is SELF SOOTH

300
Occur in the response to some triggers (can be a sight, a sounds a smell, or a thought); once it occurs we are activated to take action

What are EMOTIONS

300

Skill that teaches us to get what we want

What is DEARMAN

300

DAILY DOUBLE: When your emotions are in control-when they influence and control your thinking and your behavior.

What is EMOTION MIND

400

Fully entering into the present moment; becoming one with whatever you are doing; go with the flow

What is PARTICIPATING

400

Breath 5 seconds in, hold, 7 seconds out, pause 

What is Paced Breathing 

400

Sometimes all we have is the power of our own..... 

What is SELF ENCOURAGEMENT/SUPPORTIVE SELF TALK 

400

Skill that teaches us how to maintain relationships

What is GIVE

400

Balancing opposites while entering the paradox of "yes" and "no," "true" and "not true," at the very same time

What is DIALECTICS

500

Viewing reality as it is, refraining from labeling experiences/individuals as good or bad.

What is Non-Judgemental

500

This is useful as a distress tolerance strategy when you are having a very strong, distressing emotion, or strong urges. 

What is COLD WATER/DIVE Response

500

When you are afraid-face your fears, when you are angry-smile

What is ACTING OPPOSITE TO CURRENT EMOTIONS

500

Skill that teaches us how to respect ourselves

What is FAST

500

Examples of Reasonable Mind

What is Logical, Focused, approached intellectually