Skills Acronyms Flashcards
1
Q
seven core mindfulness skills
A
observe describe participate non-judgmental mindful effective choice teflon mind
2
Q
six interpersonal effectiveness skills
A
prioritize among goals DEAR MAN GIVE FAST attend to relationships build mastery
3
Q
four emotion regulation skills
A
opposite to emotion action
PLEASE
exposure to positive emotion
exposure to negative emotion
4
Q
eight distress tolerance skills
A
distracting (ACCEPTS) self-soothing observe your breath improve the moment half-smile pro/cons awareness radical acceptance
5
Q
DEAR MAN
A
what: Describe situation Express feeling/thought Assert Reinforce how: Mindful Appear confident Negotiate
6
Q
GIVE
A
when being assertive, be: Gentle act Interested Validating, using an Easy manner
7
Q
FAST
A
when being assertive, be: Fair, no Apologies, Stick to values Truthful
8
Q
PLEASE
A
treat Physical illness, balance Eating, avoid mood Altering drugs, balance Sleep, get Exercise
9
Q
ACCEPTS
A
Activities Contributing Comparisons Emotions Push away other Thoughts Sensations
10
Q
mindfulness
A
learning to be in control of your mind instead of letting it control you
11
Q
interpersonal effectiveness
A
ability to analyze a social situation and determine interpersonal goals
12
Q
emotion regulation
A
identifying, labeling, and learning to be with your emotions; managing emotional highs and lows
13
Q
distress tolerance
A
learning to tolerate, survive crisis; accept life as it is
14
Q
four core skill areas of DBT
A
mindfulness
interpersonal effectiveness
emotion regulation
distress tolerance
