Mindfulness
Noticing your body sensations; paying attention; controlling your attention; practicing wordless watching
What is Observing?
Grounding with the senses, e.g. music, smells, pictures, and/or soft touch
What is Self-soothing or using a Crisis Kit?
Assessing whether your emotional reactions (and intensity/duration) fit the facts of the situation
What is Check the Facts?
Skill that teaches us how to respect ourselves
What is FAST
DBT stands for...
Putting words on the experience; labeling what you observe; unglue your interpretations and opinions
What is Describing?
The skill that teaches us ways to distract ourselves from a situation using effective skills rather than avoidance
What is ACCEPTS
A skill that helps to reduce emotional vulnerability; taking care of your mind by taking care of your body
What is PLEASE
Skill that teaches us how to maintain relationships
What is GIVE
The DBT equation for suffering is...
Pain + Non-Acceptance = Suffering
Viewing reality as it is, refraining from labeling experiences/individuals as good or bad.
What is Non-Judgemental
Replacing immediate negative events with more positive ones, making the best out of a tough situation
What is IMPROVE
Doing things that make you feel competent and effective to combat helplessness and hopelessness
What is Building Mastery?
Skill that teaches us to get what we want/say no to what we don't want/set boundaries
What is DEARMAN
DAILY DOUBLE: Skill you use for acknowledging your own thoughts and feelings, without judgment and without needing other people's opinions
What is Internal (Self) Validation?
Fully entering into the present moment; becoming one with whatever you are doing; go with the flow
What is Participating?
DAILY DOUBLE: This is doing just what is needed, wholeheartedly, without dragging your feet.
What is Willingness?
Do things that you enjoy doing; making changes in your life so that positive events will happen more often in the future; building a life worth living
What is Accumulating Positives?
What is the skill used to empathize and is part of the IMAGO technique?
What is Active Listening?
Balancing opposites while entering the paradox of "yes" and "no," "true" and "not true," at the very same time
What is Dialectics?
The wisdom within each person; seeing the value of both reason and emotion; bringing left brain and right brain together; the middle path
What is Wise Mind?
Letting go of fighting reality and understanding that there are some things that we can not change.
What is Radical Acceptance?
What's the skill: Taking small steps to avoid acting on an emotional impulse, moving in the other direction to calm down
What is Opposite Action?
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.
What is Validation?
The skills to help understand unhelpful behavior patterns are...
What are Chain Analysis and Missing Links Analysis?