DBT Flashcards
0
Q
STOP
P 372
A
Stop
Take a step back
Observe
Proceed mindfully
1
Q
DEAR MAN
A
Describe
Express
Assert
Reinforce
Mindful
Appear confident
Negotiate
2
Q
TIP
Distress tolerance 4 activities to change body temperature
A
T-Temperature Change my facial temperature Intense exercise Paced breathing Paired muscle relaxation
3
Q
GIVE
A
Gentle
I interested
Validate
Easy manner
4
Q
FAST
A
Fair
Apologize
Stick to values
Truthful
5
Q
Distracting Wise Mind with ACCEPTS
P379
A
Activities Contributions Comparisons Emotions Pushing away Thoughts Sensations
6
Q
Wise Mind
P. 314, 72, 287, 79-82
A
A balance of doing
The middle path
When in Wise Mind:
Let go of goals
Enhance awareness while engaging in activities
7
Q
Breathing Techniques-meditation
A
Inhale 4 times exhale 8 times
Penny traveling down from head like honey
Up observer from toes on up
Observer people on train without judging
8
Q
Mindfulness with
A
Teflon mind
Observe without judging
9
Q
Tadasina
A
Means power
Tea belt
