Mindfulness
What does “WISE MIND” mean in DBT?
✅ It’s the balance between emotion mind and logical mind.
What does “Naming Emotions” help with?
It helps us identify emotions more precisely, and therefore makes us able to regulate them easier.
What is STOPP used for?
To stop impulsivity, allow us to pause before reacting.
What is DEAR MAN used for?
✅ To ask for something or say no effectively (assertively rather than people-pleasing)
What is the difference between pain and suffering?
Pain is inevitable; suffering is what we add when we resist or judge the pain.
Name the three “What” skills of mindfulness.
Observe, Describe, Participate.
Which PLEASE skill is crucial for our mood regulation the following day?
Sleep
Which skill is best for self-soothing in a crisis: ACCEPTS, ABC, or STOPP?
ACCEPTS.
Match: DEAR MAN, GIVE, FAST – which belongs to asserting, nurturing, and self-respect?
DEAR MAN = assert, GIVE = nurture, FAST = self-respect.
You think: “I always ruin everything.” Reframe with a dialectical stance.
“I’ve made mistakes, and I’m learning to do better.”
Choose one mindfulness skill and one emotion regulation skill to use during a moment of emotional distress.
Something like:
Mindfulness: Self soothing. Emotion Regulation: Opposite Action or Check the Facts.
You feel anxious about a big task. How could ABC help?
By Accumulating positive emotions, Building mastery, and Coping ahead, we can boost confidence and manage stress.
You’re stuck in a waiting room and feel anxious. What ACCEPTS distraction might help?
Imagery, contributing, opposite emotions, or sensations (like holding ice).
You’re trying to ask your friend for space. Use the first 3 DEAR MAN skills (Describe, Express, Assert) to script what you would say.
Describe:
Express:
Assert:
Imagine a moment of suffering. How could Radical Acceptance + Self-Coaching/Self-Compassion (rather than criticism) reduce it?
Accept the reality, stop fighting it, and offer yourself kindness instead of judgment.
You’re stuck in all-or-nothing thinking. What are 3 skills from different modules that helps shift this mindset?
IE: Wise Mind (Mindfulness), Check the Facts (ER), Radical Acceptance (DT).
You feel ashamed after a mistake. What 3 skills can help you repair it? (from any module)
IE: Naming emotions, problem solving, FAST (self-respect).
You are feeling highly distressed after a long, hard day at work. You want to quit. How could STOPP, ACCEPTS, and IMPROVE help you in this moment?
STOPP to pause, ACCEPTS to distract, and IMPROVE to get through the moment without making it worse.
You want to keep your relationship and self-respect while asking for help. What combo of GIVE and FAST would you use?
GIVE = Gentle, Easy manner. FAST = Fair, no Apologies, Stick to values.
Use 3 sentences to explain Radical Acceptance to a new person.
Pain is part of life. Radical Acceptance helps us let go of fighting reality, and accept it even when it is not good, just, or fair.