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DBT Skills

TermDefinition
A in ACCEPTS Activities: engage in activities that require thought and concentration
1st C in ACCEPTS Contributes: Focus on someone or something other than yourself
2nd C in ACCEPTS Comparisons: Look at your situation in comparison to something else
E in ACCEPTS Emotions: Do something that will create a compelling emotion
P in ACCEPTS Push away: Do away with negative thoughts by pushing them out of your mind
T in ACCEPTS Thoughts: Focus on your thoughts when emotions take over
S in ACCEPTS Sensations: Find safe physical sensations to distract you from intense negative emotions
ACCEPTS Distress tolerance skill to distract
I in IMPROVE Imagery: Use imagery to escape the situation
M in IMPROVE Meaning: Find meaning in negative situations
P in IMPROVE Prayer: Reach out for help from others
R in IMPROVE Relaxation: Do something that relaxes you
O in IMPROVE One thing in the moment: Stay present and focus on one thing at a time
V in IMPROVE Vacation: Take a brief break from the situation
E in IMPROVE Encouragement: Cheerlead yourself
IMPROVE Distress tolerance skill to improve the moment
Self-Soothe Distress tolerance skill to use 5 senses; vision, hearing, touch, taste, smell
Radical Acceptance Distress tolerance skill to have the ability to completely accept a situation exactly as it is in the moment without trying to change it
Core Mindfulness Learning to be in control of your mind instead of letting your mind be in control of you
Grounding Detaching from emotional pain; mental, physical, soothing
1st A in ABC PLEASE Accumulating positive experiences
B in ABC PLEASE Build mastery
C in ABC PLEASE Coping ahead with emotional situations
P & L in ABC PLEASE Treat PhysicaL Illness: take care of your body, take prescribed medications, go to the doctor
1st E in ABC PLEASE Balanced Eating: Eat food that will make you feel good, don't eat too much or too little
2nd A in ABC PLEASE Avoid mood altering drugs: Stay away from non-prescribed drugs and alcohol
S in ABC PLEASE Balance Sleep: Follow a regular sleep schedule; get enough sleep to feel rested, but not too much
2nd E in ABC PLEASE Get Exercise: Do some form of exercise every day
ABC PLEASE Emotion regulation skill
D in DEARMAN Describe: describe the situation, stick to the facts!
E in DEARMAN Express: express feelings using "I" statements
1st A in DEARMAN Assert: clearly ask for what you want
R in DEARMAN Reinforce: reinforce the person ahead of time by explaining the positive effects of getting what you want
M in DEARMAN Mindful: keep your focus on what you want, avoid distractions
2nd A in DEARMAN Appear Confident: Make and maintain eye contact, use a confident, assertive tone of voice
N in DEARMAN Negotiate: be willing to give to get
DEARMAN Interpersonal effectiveness skill for objective effectiveness
F in FAST Fair: be fair to yourself and to the other person
A in FAST Apologies: Don't over apologize for your behavior
S in FAST Stick To Values: Stick to your values and opinions
T in FAST Truthful: Don't lie, act helpless, or make up excuses
FAST Interpersonal effectiveness skill for self-respect effectiveness
G in GIVE Gentle: be respectful, don't attack or use threats
I in GIVE Interested: listen and be interested in what the other person is saying
V in GIVE Validate: acknowledge the other person's feelings
E in GIVE Easy Manner: smile, use humor and be light-hearted
GIVE Interpersonal effectiveness skill for relationship effectiveness
Created by: avacquinn
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