Distress Tolerance
This skill uses temperature, exercise, breathing, and muscle relaxation
What is TIPP?
This skill means accepting reality as it is
What is Radical Acceptance?
This skill helps you notice thoughts without believing them
What is Mindfulness of Current Thoughts?
This skill helps you balance emotion mind and logic mind
What is Wise Mind?
This skill helps you figure out what emotion you are feeling
What is Identifying/Labeling Emotions?
This skill means taking your mind off distress for a short time
What is Distracting?
This skill means choosing acceptance over and over
What is Turning the Mind?
Doing something you are good at to build self esteem is an example of this skill
What is Building Mastery?
This skill means noticing what is happening right now
What is Observe?
This skill asks, “Does the emotion fit the facts?”
What is Check the Facts?
This skill uses your senses to calm down
What is Self-Soothing?
This is the opposite of willfulness
What is Willingness?
Taking care of physical health, eating, sleeping and taking medications is summarized in this DBT skill
What is PLEASE?
This skill means putting words to what you notice
What is Describe?
This skill means doing the opposite of your emotional urge
What is Opposite Action?
This skill helps you make a painful moment feel a little better
What is Improve the Moment?
This skill involves relaxing your hands to reduce resistance
What is Willing Hands?
Developing a plan for skills to use when in a future difficult situation is the definition of this skill
What is coping ahead?
This skill means being fully involved in the moment
What is Participate?
This skill helps you figure out what to do when there is a problem you CAN solve
What is Problem Solving?
These skills are used when emotions feel TOO BIG to handle
What is Distress Tolerance?
This skill involves a gentle, slight smile to calm the body
What is Half-Smiling?
Applying to a job and preparing for class and studying is an example of this skill.
What is building long term positive events?
These three skills are how we practice mindfulness (hint: HOW skills)
What are Nonjudgmental, One-Mindful, and Effective?
These skills help build a positive life over time (3 skills)
What are Accumulate Positives, Build Mastery, and Cope Ahead?