DBT skills
Distress Tolerance Skills (crisis survival) - answer ACCEPTS, Self Soothing, IMPROVE,
Pros/Cons, Radical Acceptance, Willingness, Turning Mind, & Accepting Reality
Distress tolerance: ACCEPTS - answerA- activities
C- contributing
C- comparisons
E- opposite emotions
P- pushing away
T- thoughts
S- sensations
Distress tolerance: Self Soothe - answerTaste
Smell
Sight
Hearing
Touch
Distress tolerance: IMPROVE (the moment) - answerI- imagery
M- meaning
P- prayer
R- relaxation
O- one thing at a time
V- vacation
E- encouragement
Distress tolerance: Pros & Cons - answerMake a pros/cons list of tolerating the distress
Make another list of the pros and cons of no tolerating the distress
(Focus on long-term goals, the light at the end of the tunnel)
Mindfulness Skills - answerWise Mind, "What" skills, and "How" skills
Mindfulness Skills: "What" skills - answerThree Steps (Not done all at once)
1) Observe: Notice without getting caught in experience;
2) Describe: Put words on a experience;
3) Participate: Become one with your experience, completely forgetting yourself
Mindfulness Skills: "How" skills - answer• Non-Judgmental
• One-Mindfully
• Effectively
Mindfulness Skills: Observe - answerWhat Skills
Distress Tolerance Skills (crisis survival) - answer ACCEPTS, Self Soothing, IMPROVE,
Pros/Cons, Radical Acceptance, Willingness, Turning Mind, & Accepting Reality
Distress tolerance: ACCEPTS - answerA- activities
C- contributing
C- comparisons
E- opposite emotions
P- pushing away
T- thoughts
S- sensations
Distress tolerance: Self Soothe - answerTaste
Smell
Sight
Hearing
Touch
Distress tolerance: IMPROVE (the moment) - answerI- imagery
M- meaning
P- prayer
R- relaxation
O- one thing at a time
V- vacation
E- encouragement
Distress tolerance: Pros & Cons - answerMake a pros/cons list of tolerating the distress
Make another list of the pros and cons of no tolerating the distress
(Focus on long-term goals, the light at the end of the tunnel)
Mindfulness Skills - answerWise Mind, "What" skills, and "How" skills
Mindfulness Skills: "What" skills - answerThree Steps (Not done all at once)
1) Observe: Notice without getting caught in experience;
2) Describe: Put words on a experience;
3) Participate: Become one with your experience, completely forgetting yourself
Mindfulness Skills: "How" skills - answer• Non-Judgmental
• One-Mindfully
• Effectively
Mindfulness Skills: Observe - answerWhat Skills
