Dbt Skills Flash Cards (30)

Front 1

WISE MIND

Back 1

Compromise between Analytical vs. Emotional - Taking the Middle Ground

Hint 1

Compromise between extremes

Front 2

OBSERVING

Back 2

Just notice my surroundings and thoughts - Nothing More

Hint 2

Seeing

Front 3

DESCRIBE IN WORDS

Back 3

Put words to everything, "Just the Facts" and ONLY the Facts

Hint 3

"Just the Facts"

Front 4

PARTICIPATE

Back 4

Enter into the experience by 'Being in the Moment'

Hint 4

Enter

Front 5

NON-JUDGEMENTAL

Back 5

Don't criticize or complain, don't take sides - Take the Middle Ground

Hint 5

Don't take sides

Front 6

ONE-MINDFULLY

Back 6

Stay in the "Present Moment"

Hint 6

Present moment

Front 7

EFFECTIVENESS

Back 7

Focus on 'What Works' for Me at the "Present Moment"

Hint 7

What works

Front 8

INTERPERSONAL GOALS

Back 8

Socialize, visit others, seek healthy friendships

Hint 8

Friendships

Front 9

D. E. A. R.

Back 9

Describe, Express, Assert, Reinforce

Hint 9

Reinforce

Front 10

MAN-MINDFUL

Back 10

Be a 'Broken Record' about your NEEDS, Ignore Verbal Attacks

Hint 10

Broken Record

Front 11

M. A. N.

Back 11

Mindful, Appear Confident, Negotiate Wants and Needs

Hint 11

Negotiate

Front 12

G.I.V.E.

Back 12

Gentle, Interested, Validating, Easy Manner

Hint 12

Do every day

Front 13

F.A.S.T.

Back 13

Fair, no Apologies, Stick to My Values, Truthful

Hint 13

Fair

Front 14

ATTEND TO RELATIONSHIPS

Back 14

Check-up on friends, give feedback, enjoy and seek others

Hint 14

Check up

Front 15

DESCRIBING EMOTIONS

Back 15

Share, analyze, minimize my strong Negative Feelings

Hint 15

Share

Front 16

OPPOSITE-TO-EMOTION ACTION

Back 16

Distract, Calming, Redirect My Thinking

Hint 16

Redirect thinking

Front 17

PROBLEM SOLVING

Back 17

Helping Others, asking for Help and Assistance for Myself

Hint 17

Helping and Help

Front 18

ACCUMULATE POSITIVES

Back 18

Positive Events or 'Highly Valued' Actions

Hint 18

Positive

Front 19

BUILD MASTERY, COPE AHEAD

Back 19

Pre-plan for Future in the Current Moment, Anticipate Positive Outcomes, Make Efforts

Hint 19

Pre-plan

Front 20

P. L. E. A. S. E.

Back 20

Physical Ills, Eating, Avoiding Drugs, Sleep, Exercise

Hint 20

Health and Sleep

Front 21

MINDFULNESS OF CURRENT EMOTION

Back 21

Notice, Feel, Wait, Stop Doing

Hint 21

Notice and Feel

Front 22

T. I. P.

Back 22

Temperature, Ice or Intense Exercise, Progressive Relaxation

Hint 22

Ice

Front 23

PROS & CONS

Back 23

Positive vs. Negative, Making Lists

Hint 23

Lists

Front 24

DISTRACT/SELF-SOOTHE, IMPROVE THE MOMENT

Back 24

Change Attitude, Be Honest, Relax, Move-On

Hint 24

Move On

Front 25

RADICAL ACCEPTANCE

Back 25

Convince yourself

Hint 25

Real, all the way in

Front 26

WILLINGNESS

Back 26

Volunteer, Resist Urges, Start Positive Events, Doing "Good"

Hint 26

Doing Good

Front 27

MINDFULNESS OF CURRENT THOUGHTS

Back 27

Observe Thoughts, Write, Draw, Journal, Pause & Breathe

Hint 27

Thoughts

Front 28

HALF-SMILE & WILLING (RELAXED) HANDS

Back 28

Practice Doing, Feel It, Relax Hands, Notice Results

Hint 28

Relax

Front 29

STEERING WHEEL (HOLDING ON TO)

Back 29

Find a Cold Spot, really "Feel It", Wait to Feel Better

Hint 29

Cold Spot

Front 30

L.O.V.E.R.

Back 30

Look, Observe, Venture, Even Temper, Respectful

Hint 30

Respect