Acronyms
What is: Stop, Take a step back, Observe, & Proceed mindfully
What is Mindfulness?
What is: the ability to be aware of your thoughts, emotions, physical sensations, and actions – in the present moment – without judging or criticizing yourself or your experience
What are the Goals of Distress Tolerance?
What is: to Survive Crisis Situations, to Accept Reality, & to Become Free
What are the goals of Emotion Regulation skills?
What is: to better understand emotions and reduce how intense they feel
to understand & name your own emotions, to decrease the frequency of unwanted emotions, to decrease emotional vulnerability, to decrease emotional suffering
What are the goals of Interpersonal Effectiveness?
What is: to communicate needs while respecting ourselves and others
being skillful in getting what you want/need from others, building relationships & ending destructive ones, walking the middle path
TIPP Skills
What is:
Temperature, Intense exercise, Paced breathing, Paired muscle relaxation
What is: to reduce suffering & increase happiness, to increase control of your mind, and to experience reality as it is
Mindfulness skills will help you focus on one thing at a time in the present moment, and by doing this you can better control & soothe your overwhelming emotions.
Mindfulness will help you learn to identify & separate judgmental thoughts from your experiences. These judgmental thoughts often fuel your overwhelming emotions.
When should Distress Tolerance skills be used?
What is: When emotions are very intense & we can’t fix the problem right away
-high arousal, feeling overwhelmed, strong/intense pain with no quick fix, etc.
Treating physical illness, balance eating, avoid mood altering drugs and alcohol, balance sleep and get exercise make up what skill?
What is: the PLEASE skill
You use this skill to ask for what you want
What is: DEAR MAN
DEAR MAN
What is:
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
What are the three states of mind?
What is: Emotion Mind, Reasonable Mind, and Wise Mind
Accepting things for what they are.
What is: Radical Acceptance
Check the Facts
What is:
checking out whether your emotional reactions fit the facts of the situation
changing your beliefs & assumptions to fit the facts can help you change your emotional reactions to situations
thoughts & interpretations of situations/events (instead of the facts) can set off painful emotions
GIVE stands for...
What is be Gentle, show Interest, Validate and use an Easy manner
IMPROVE
What is:
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, self-Encouragement & rethinking the situation
What are the 3 Mindfulness "What" Skills?
What is: Observe, Describe, Participate
The self soothe skills
What is: touch, taste, smell, sound, vision
Opposite Action
What is: acting opposite to the emotional urge to do or say something
when your emotions do not fit the facts, or when acting on your emotions is not effective, acting opposite (all the way) will change your emotional reactions
FAST stands for...
What is: (be) Fair, (no) Apologies, Stick to values, (be) Truthful
ACCEPTS
What is:
Activities, Contributions, Comparisons, Emotions, Pushing away, Thoughts, Sensations
What are the Mindfulness "How" Skills?
What is: Nonjudgmentally, One-Mindfully, & Effectively
Name 2 Distress Tolerance Skills
What is:
STOP Skill, Pros & Cons, TIPP Skills, ACCEPTS, Self-Soothing, IMPROVE, Half Smile, Willing Hands, Pros & Cons, etc.
Problem Solving
What is: when the facts themselves are the problem, solving the problem will reduce the frequency of negative emotions
IDENTIFY the "problem", CHECK THE FACTS, identify your GOAL in solving the "problem", BRAINSTORM solutions, CHOOSE a solution that fits your goal, put the solution into ACTION, & EVALUATE the results
Interpersonal Effectiveness helps to improve _______ skills
What is: communication skills