Mindfulness
Observe, describe, and participate.
What are the "what" skills in mindfulness? (What do you do to be mindful?)
The skill you use when you want to keep a relationship with someone by being kind, paying attention, reflecting what they say, and avoiding being too intense.
What is the GIVE skill?
A skill to help you figure out if your thinking is rational and matches the reality of the situation you are in so you can make a good decision.
What is check the facts?
The skill you use to take advantage of your body's natural reflexes to calm yourself down, using cold, exercise, or purposeful relaxation.
What is the TIP skill?
The skill you would use if you knew something difficult might happen and wanted to figure out how to be as effective as possible.
What is cope ahead?
One-mindfully, Non-judgmentally, Effectively
What are the "how" skills in mindfulness? (How do you practice mindfulness?)
The skill you use to keep your self-respect in a relationship and have appropriate boundaries by keeping things fair, not apologizing too much, being honest, and paying attention to your values.
A skill to doing something very different than what you want to do because what you want to do could have negative consequences or not work out well for you.
What is opposite action?
Focusing on what you can see, hear, touch, taste, and feel to get though a hard moment and bring down distress.
What is self-soothe with the 5 senses?
The idea that you can regulate your emotions by making peace with the facts of a situation.
What is accepting reality?
An approach where we avoid assumptions, rating things as good or bad, or assigning meaning to the facts we observe, and only focus on what can be observed.
What is nonjudgmental?
Pay attention * reflect back * read minds * understand * acknowledge the valid * show equality
What are validation strategies?
When you use this skill, you practice being skillful in your mind, imagine your skills working really well, and then relax on purpose.
What is cope ahead?
The skill you use to change gears in the middle of a negative behavior and start thinking critically.
What is the STOP skill?
When you use this category of skills, you are only half done. You always have to use another skill before the situation is resolved.
What is distress tolerance?
The biggest focus in mindfulness, where you continually focus your attention on one thing on purpose and let go of distractions.
What is bringing yourself back?
A skill for making requests in a way that give you the best possible chance of getting what you want.
What is DEAR MAN?
A skill where you stop fighting against what is really happening and let go of bitterness, anger, bargaining, and attempts to change the circumstances.
What is radical acceptance?
The acronym to help you remember the different ways you can distract yourself to help you tolerate her distress.
What is the ACCEPTS?
If someone tells you that you hurt their feelings, this skill would help you communicate even if you don't think you did anything wrong.
The synthesis and balance between emotion mind and reason mind.
What is wise mind?
A way to avoid black and white thinking by recognizing that more than one thing can be true at the same time, even if they seem like opposites. It helps with relationships by avoiding extremes.
What is dialectical thinking?
Doing what is needed with all the effort you can, without holding back, in every situation in your life.
What is willingness?
A distress tolerance skill where you find a way to turn what is bothering you into something that has meaning - making lemonade out of lemons.
What is IMPROVE the moment?
This is what you have to do if you want your DBT skills to actually help you when you need them in a crisis.
What is practice skills ahead of time?