Distress Tolerance
List three of the ACCEPTS sklls
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations
Describe the "Check the facts" skill.
Check whether your reactions fit the situation or your assumptions about a situation.
When would you use the FAST skill?
When you want to maintain your self-respect.
Describe the mindfulness "what skill' of observing.
Noticing what you are experiencing in the present moment.
"Hot" - ruled by your feelings and urges
Emotion Mind
Describe the self-soothe skill
Using your five senses and movement to soothe yourself.
When do you use the Opposite Action skill?
When your emotions don't fit the facts, or when the emotion is doing more harm than good.
Describe the GIVE skill
be Gentle, act Interested, Validate, Easy manner
Describe the mindfulness "what skill" of describing
Put words on the experience. Label what you observe with words.
Experience your emotions. Practice mindfulness of emotional body sensations. Remember: you are not your emotions. Don't judge your emotions.
Wave Skill
Why bother coping with painful feelings and urges?
Pain is part of life. If you can't deal with your pain, you may act impulsively. Then you may end up hurting yourself or someone else, or not getting what you want.
How do emotions help us?
Emotions give us information.
Emotions communicate to and influence others.
Emotions motivate and prepare us for action.
Describe DEAR MAN
Describe, Express, Assert, Reinforce, be Mindful, Act confident, Negotiate
Describe the mindfulness "what skill" of participating
Throw yourself into the present moment fully. Try not to worry about tomorrow or focus on yesterday.
Includes both reason and emotion. The state of mind to access when you want to make an important decision.
Wise Mind
Describe the "Radical Acceptance" skill.
The skill of accepting the things you cannot change.
List 4 of the ABC PLEASE skills
Accumulate positive experiences, Build mastery, Cope ahead
treat Physical illness, Limit screen time, balance Eating, Avoid mood-altering drugs, balance Sleep, balance Exercise
List the parts of the THINK skill
Think, Have empathy, Interpretations, Notice, be Kind
How can mindfulness help you?
Gives you more control over your behaviour
Reduces suffering
Helps you make decisions
Improves focus
Increases compassion
Two things that seem like opposites can both be true.
Dialectics
List 4 of the TIPPP Skills
Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation, Pucker up.
Describe the "Problem Solving" skill
1. Describe the problem.
2. Check the Facts
3. Identify your Goals
4. Brainstorm solutions.
5. Choose at least 1 solution that is likely to work.
6. Put the solution into action
7. Evaluate the outcome.
List 5 factors to consider when deciding how intensely to ask for something or say no.
List the 3 mindfulness "How Skills".
Nonjudgementally, One-mindfully, Effectively
List 5 parts of the IMPROVE skill
Imagery, Meaning, Pause (Prayer), Relaxation, One thing at a time, Vacation, Encouragement.