Mindfulness
Emotion Regualtion
Distress Tolerance
Interpersonal Effectiveness
Grab Bag
100
The core of DBT.
What is Mindfulness?
100
The skill that helps us take care of our body to reduce our vulnerability to negative emotions and emotion mind.
What is the PLEASE Skill?
100
The parts of the STOP Skill.
What are Stop, Take a Step Back, Observe, and Proceed Mindfully?
100
The skill you use to say no to a request or to ask for something effectively.
What is DEARMAN?
100
The 4 Modules of DBT.
What are Mindfulness, Distress Tolerance, Interpersonal Effectiveness, and Emotion Regulation?
200
The 3 States of Mind.
What are Emotion Mind, Reasonable Mind, and Wise Mind?
200
The parts of the ABC skill.
What are Accumulating Positive Emotions, Build Mastery, & Cope Ahead?
200
The skill that helps us make negative situations better by making the present moment more positive.
What is IMPROVE the Moment?
200
The 4 parts of the GIVE skill.
What are (be) Gentle, (act) Interested, Validate, and (use an) Easy Manner?
200
The skill that helps us decide between two courses of action.
What is Pros & Cons?
300
An example of a mindfulness practice.
What is *breathing *mediation * coloring *word search *wordless watching *etc.?
300
The skill that helps us change our beliefs, assumptions, and interpretations of events to help change our emotional reactions.
What is Check the Facts?
300
The skill that utilizes our 5 senses to soothe us.
What is Self-Soothe?
300
The 4 parts of the FAST skill.
What are (be) Fair, (no) Apologies, Stick to Values, and (be) Truthful?
300
Paying Attention, Reflecting Back, Reading Minds, Understanding, Acknowledging the Valid, and Showing Equality are examples of this.
What are the 6 levels of validation?
400
The 3 parts of the WHAT Skill.
What are Observe, Describe, and Participate?
400
An effective way to change or reduce unwanted emotions when your emotions do not fit the facts.
What is Opposite Action?
400
The parts of the Distract with ACCEPTS Skill.
What are Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations?
400
Finding a kernel of truth in another person's perspective or situation.
What is Validation?
400
Ways of accepting reality with the body.
What are Half-Smiling & Willing Hands?
500
The 3 parts of the HOW Skill.
What are Non-Judgmentally, One-Mindfully, and Effectively?
500
Being mindful of your current emotions and stepping back to just notice them without trying to change or suppress or extending the emotion while staying mindful of your sensations.
What is Ride the Wave?
500
This skill should only be used in high crisis situations when you need to quickly reduce your emotion mind.
What is TIPP?
500
Objectional Effectiveness (getting what you want from another person), Relationship Effectiveness (keeping and improving the relationship), and Self-Respect Effectiveness (keeping or improving self-respect).
What are the 3 goals of interpersonal situations?
500
Changing words from ones like "always - never" to "sometimes" and "either - or" to "both - and."
What is an example of being Dialectical?