The Steering Wheel
This is the state of mind where one integrates both logical, intellectual thought and deep, intuitive emotional feelings.
What is Wise Mind?
This acronym represents crisis survival skills used to quickly reduce high physiological arousal, involving Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation.
What is TIPP?
This skill involves acting in a way that is completely opposed to what your current emotional urge is telling you to do (e.g., approaching instead of avoiding when experiencing fear).
What is Opposite Action?
This acronym is used when your primary goal is to obtain an objective, ask for something, or say "no" to a request.
What is DEAR MAN?
This core philosophical concept of DBT states that two seemingly opposing ideas can both be true at the same time.
What is a Dialectic?
These are the three "What" skills of mindfulness, describing what you do to practice mindfulness.
What are Observe, Describe, and Participate?
This acronym stands for a set of distracting skills: Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations.
What is ACCEPTS?
This acronym represents a daily routine to reduce emotional vulnerability: treating Physical illness, balanced Eating, avoiding mood-Altering substances, balanced Sleep, and Exercise.
What is PLEASE?
This acronym is used when your primary goal is to keep or improve a relationship while communicating.
What is GIVE?
Instead of using the word "But," DBT teaches us to use this word to connect two different feelings or ideas.
What is "And"?
These are the three "How" skills of mindfulness, describing how you practice the "What" skills.
What are Non-judgmentally, One-mindfully, and Effectively?
This skill involves completely accepting reality as it is in the present moment, without attempting to fight, resist, or judge it.
What is Radical Acceptance?
This step-by-step process helps you determine if your emotional reaction fits the actual reality of the situation, rather than your interpretations of it.
What is Checking the Facts?
This acronym is used when your primary goal is to maintain your self-respect and stick to your values during an interaction.
What is FAST?
This is the opposite of "black-and-white" or "all-or-nothing" thinking. It means finding the balance between two extremes.
What is finding the Middle Path (or the Middle Ground)?
This term refers to the practice of focusing your attention on only one thing in the current moment, rather than multitasking or letting your mind drift to the past or future.
What is One-mindfully?
This acronym helps you improve the moment using Imagery, Meaning, Prayer, Relaxing actions, One thing at a time, Vacation, and self-Encouragement.
What is IMPROVE?
This concept refers to the period of time after an emotional trigger occurs during which a person is unable to process new, logical information because their nervous system is highly aroused.
What is the Refractory Period?
In the GIVE skill, the "V" stands for this crucial action, which involves showing the other person that you understand their perspective, feelings, or situation.
What is Validate?
This term means telling someone that their feelings make sense, even if you do not agree with their behavior.
What is Validation (or Validating)?
In DBT, this state of mind is characterized by being ruled by facts, reason, and cold logic, completely devoid of emotional input.
What is Reasonable Mind?
This physical practice involves relaxing your facial muscles, slightly upturning the corners of your mouth, and adopting an open posture to signal safety to your brain during distress.
What is Half-Smiling and Willing Hands?
This long-term emotion regulation strategy involves deliberately planning and participating in positive events to build a life worth living, both in the short term and long term.
What is Accumulating Positive Emotions?
This concept refers to the three factors you must weigh to determine how strongly to ask for something or say "no" (e.g., capability, priorities, rights, relationship, and timing).
What are the Dime Game factors (or Intensity Options)?
This phrase describes the ultimate goal of DBT—creating a life that feels meaningful, fulfilling, and satisfying to you.
What is "A Life Worth Living"?