DBT SKILLS

3. designed to help individuals maintain self-respect while effectively communicating their needs and desires in interpersonal relationships.
4. change your body chemistry quickly in order to reduce the effects of an overwhelmed emotional mind; where your thinking and behaviors are controlled by your overwhelming emotions.
5. Who is your backup Counselor
7. Observe,Describe, Participate
11. intended to help distract us and get us through difficult emotional situations one moment at a time. A way to remember this skill is with the acronym
12. _________ the moment by replacing the immediate event that has caused unpleasant emotions, with a more positive act, thereby making the moment more pleasant and easier to tolerate.
13. taking good care of ourselves so that we can take care of others. Also, an important component of DBT is to reduce our vulnerability. When we take good care of ourselves, we are less likely to be vulnerable to disease and emotional crisis.
15. designed to enhance interpersonal effectiveness by promoting respectful and effective communication in relationships.
16. Another word for your feelings
17. Where you are right now
18. Relaxing your jaw by forcing yourself to smile when angry

1. the complete and total acceptance of reality. This means that you accept the reality of a situation in your mind, heart, and body. You stop fighting against the reality and accept it.
2. Stop, take a step back, observe, proceed mindfully
6. a tool designed to aid individuals in making more deliberate and beneficial decisions, especially in the face of challenging situation
8. helps individuals balance their emotional and rational thinking, leading to more grounded and effective decision-making.
9. Non-judgmental, one-mindful, Be Effective
10. a structured approach used to improve interpersonal effectiveness. Asking for something
14. Who is your counselor