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The practice of noticing thoughts without judgment.
What is mindfulness?
This common mental-health challenge involves persistent sadness or loss of interest lasting weeks or more.
What is depression?
An action plan that outlines steps to reduce crisis risk, including warning signs and contacts.
What is a safety or crisis plan?
When overwhelmed, this technique involves taking slow, deep breaths to reduce physiological arousal?
What is diaphragmatic/paced breathing?
DBT stands for..
Dialectical Behavior Therapy
MAN in DEAR MAN states for...
M - Mindful: Stay focused on your primary objective. Ignore distractions, avoid threats, and gently bring the conversation back to your request.
A - Appear Confident: Use a steady, calm voice. Maintain good eye contact and keep your body language open.
N - Negotiate: Be open to a compromise. Offer alternative solutions or ask the other person for their ideas.
This network includes friends, family, or peer groups that help you cope.
What is social support?
GIVE stands for..
(Be) Gentle: Approach discussions with kindness. Avoid blaming, threatening, or attacking.
(Act) Interested: Show active listening. Maintain eye contact, nod, and avoid multitasking.
Validate: Acknowledge that the other person's emotions, feelings, and opinions make sense.
Easy Manner: Use a lighthearted, pleasant, and calm tone. Avoid being overly aggressive or rigid.
DEAR in DEAR MAN stands for...
D - Describe: Stick to objective, observable facts. Describe the situation without sharing opinions or judgments.
E - Express: Share your feelings and opinions about the situation using "I" statements.
A - Assert: Clearly ask for what you want or say "no" directly. Don't expect others to read your mind.
R - Reinforce: Explain the positive effects of getting what you want, or how it will benefit the other person.
This practice involves acknowledging the other person’s needs before asking.
What is validation or empathic listening?
To convey confidence, you might rely on this set of signals beyond words—tone, pace, eye contact, posture.
What are nonverbal signals?
After a conversation, this step helps you track whether the outcome was achieved.
What is following up or checking in?
"Dialectical" in DBT states for...
In Dialectical Behavior Therapy (DBT), "dialectical" means integrating two seemingly opposite ideas to find a balanced, healthy middle path
What are the five core modules in DBT?
1. Mindfulness
2. Distress Tolerance
3. Emotion Regulation
4. Interpersonal Effectiveness
5. Walking the Middle Path
What does interpersonal effectiveness mean?
Interpersonal effectiveness is the set of skills that allow you to communicate your needs, set boundaries, and resolve conflicts while maintaining self-respect and nurturing healthy relationships