Mindfulness
This DBT concept refers to balancing emotion and logic.
Wise Mind
This skill reminds you to pause before reacting.
STOP
This skill reduces vulnerability by caring for your body.
PLEASE
This skill helps you ask for what you need.
DEAR MAN
Getting fewer than 6 hours of sleep increases this stress hormone.
This skill means noticing thoughts without judging them as good or bad.
Nonjudgemental Stance
Cold water, paced breathing, and intense exercise are part of this skill.
TIPP
Acting opposite to an unjustified emotion is called this.
Opposite Action
This skill keeps relationships healthy during conflict.
GIVE
This basic need should happen about 3 times a day to help keep mood stable.
regular meals/eating consistently
Participating fully in the moment without self-consciousness is called this.
Participate
Fully accepting reality as it is in this moment.
Radical Acceptance
Building confidence through completing small tasks is called this.
Build Mastery
This skill protects your self-respect.
FAST
Name one simple activity that helps calm your body when stressed.
deep breathing, going for a walk, stretching, listening to music
Name the three “What” skills in DBT mindfulness.
Observe, describe, participate
Distracting with activities, contributing, emotions, etc. is called this.
ACCEPTS
Accumulating positive emotions in the short term means doing this.
Scheduling pleasant activities
In DEAR MAN, what does the “M” stand for?
Mindful
Why does movement or light exercise help improve mood?
releases endorphins and reduces stress chemicals
Name the three “How” skills in DBT mindfulness.
Nonjudgementally, One-Mindfully, Effectively
When urges spike, this skill helps you “ride the wave.”
Urge Surfing
Name one way to reduce vulnerability before the weekend starts.
Sleep, meal prep, structure, limit triggers, exercise
Name one way to say no assertively using DBT skills.
Any appropriate DEAR MAN example
Name three things you can plan this weekend that support both your mental AND physical health.
any positive coping skills