Mindfulness
What is wise mind
This state of mind balances emotion mind and reasonable mind for wise decisions.
These skills help you survive a crisis without making it worse: Temperature, Intense exercise, Paced breathing, Paired muscle relaxation.
What is TIPP?
This skill reduces vulnerability to emotion mind by Accumulating positive emotions, Building mastery, and Coping ahead.
What is ABC?
This acronym helps you get what you want: Describe, Express, Assert, Reinforce, (stay) Mindful, Appear confident, Negotiate.
What is DEAR MAN?
In both DBT and Army leadership, this involves staying present and making effective decisions under pressure.
What is Mindfulness (or Wise Mind)?
These skills include observe, describe, and participate.
What are the “What” Skills?
Distract with this acronym: Activities, Contributing, Comparisons, opposite Emotions, Pushing away, Thoughts, Sensations.
What is ACCEPTS?
Take care of your body with this: treat Physical illness, balanced Eating, Avoid mood-altering drugs, balanced Sleep, Exercise.
What is PLEASE?
Use this skill set to maintain relationships: (Be) Gentle, (Act) Interested, Validate, (Use an) Easy manner.
What is GIVE?
DEAR MAN in DBT is similar to this Army principle of clear, confident communication
What is “Ensure the task is understood, supervised, and accomplished” (or Communicate
These skills include nonjudgmentally, one-mindfully, and effectively.
What are the “How” Skills?
Use the five senses to calm yourself (vision, hearing, smell, taste, touch).
What is Self-Soothe?
When an emotion is not justified or effective, act in the opposite way to change it.
What is Opposite Action?
This helps keep self-respect: (Be) Fair, (No) Apologies (for existing), Stick to values, (Be) Truthful.
What is FAST?
Distress tolerance skills like TIPP can support this Army attribute of mental and physical resilience.
What is Presence (or Resilience)?
The goal of mindfulness is to live with awareness in this moment, reducing judgment
What is the present moment
This skill involves imagining a better moment or finding meaning in the current one.
What is IMPROVE the moment?
This skill involves checking whether your emotional interpretation of facts is accurate.
What is Check the Facts?
In DEAR MAN, this step involves clearly stating what you want without demanding.
What is Assert?
Opposite Action in DBT aligns with leading by this when emotions might lead to poor choices.
What is example (or disciplined initiative)?
Practicing this skill means noticing thoughts, sensations, and emotions without trying to change them.
What is Observe?
Distress tolerance teaches you to accept reality without judgment or trying to change it right away.
What is Radical Acceptance? (or Willingness vs. Willfulness)
Accumulating positive emotions long-term means making lifestyle changes so positive events happen more often.
What is Accumulate Positive Emotions (long-term)?
When using GIVE, this means acknowledging the other person’s feelings as valid.
What is Validate?
Both DBT emotion regulation and Army leadership emphasize building this through positive habits and mastery.
What is mastery (or competence/resilience)?