Questions and Answers
What does FAST stand for?
What does GIVE stand for?
Gentle, Interested, Validate, Easy manner
What does DEARMAN include?
Describe, Express, Assert/Ask, Reinforce, Stay Mindful, Appear confident, Negotiate
What are the 'What' Skills of Mindfulness?
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What are the 'How' Skills of Mindfulness?
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What does SCREW stand for?
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What does IMPROVE[S] stand for?
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What does ACCEPTS stand for?
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What does ABC PLEASE include?
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What does TIPP stand for?
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Study Notes
DBT Acronyms Overview
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FAST: Essential skills for maintaining self-respect in interpersonal situations.
- Fairness in interactions.
- Avoid unnecessary apologies to uphold self-respect.
- Stick firmly to personal values.
- Truthfulness in communication.
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GIVE: Techniques for effective and compassionate communication.
- Be gentle in approach to foster connection.
- Actively show interest in others' perspectives.
- Validate feelings and viewpoints of others.
- Maintain an easy-going manner for open dialogue.
Key Skills for Mindfulness
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DEARMAN: Framework for assertive communication.
- Describe the situation without judgment.
- Express feelings authentically.
- Assert your needs and ask for what you want.
- Reinforce the importance of your request.
- Stay mindful to remain focused on the interaction.
- Appear confident to convey assertiveness.
- Negotiate outcomes when necessary.
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"What" Skills of Mindfulness: Fundamental actions to enhance present-moment awareness.
- Participate fully in activities.
- Observe surroundings and experiences without attachment.
- Describe experiences in a non-evaluative way.
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"How" Skills of Mindfulness: Guidelines for practicing mindfulness effectively.
- Engage nonjudgmentally to reduce bias.
- Approach tasks effectively with intent.
- Focus one-mindfully to minimize distraction.
Emotional and Relationship Management
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SCREW: Acronym for dealing with distressing situations.
- Solve problems methodically.
- Change relationship dynamics for better outcomes.
- Radically accept reality as it is.
- Entertaining misery by challenging negative thoughts.
- Worsen the problem when avoiding solution leads to distress.
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IMPROVE[S]: Strategies to enhance emotional well-being.
- Use imagery to create positive mental scenarios.
- Find meaning in challenging situations.
- Engage in prayer for spiritual support.
- Practice relaxation techniques for stress relief.
- Focus on one present moment activity.
- Take mini-vacations for mental breaks.
- Offer encouragement to self or others.
- Notice sensations to ground in reality.
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ACCEPTS: Skills for managing distresss and overwhelming emotions.
- Engage in activities to distract from distress.
- Contribute to others to foster connection.
- Compare current feelings to past to gain perspective.
- Acknowledge and process emotions fully.
- Push away intrusive thoughts when necessary.
- Recognize and analyze thoughts impacting mood.
- Tune into physical sensations to stay anchored.
Self-Care and Stress Regulation
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ABC PLEASE: Comprehensive self-care practices.
- Accumulate positives to promote well-being.
- Build mastery through skill development.
- Coping ahead to prepare for future stressors.
- Manage physical health through proper treatment.
- Ensure to lather, rinse, repeat for effective routines.
- Focus on nutritious eating habits.
- Avoid mood-altering substances to regulate emotions.
- Prioritize sleep for mental health restoration.
- Incorporate exercise for physical and emotional benefits.
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TIPP: Techniques for immediate emotional regulation.
- Use temperature changes to alter mood rapidly.
- Engage in intense exercise to burn off excess energy.
- Practice paced breathing to calm the mind.
- Utilize Progressive Muscle Relaxation (PMR) to relieve tension.
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Description
Explore the key acronyms in Dialectical Behavior Therapy, including FAST, GIVE, and DEARMAN. This quiz will help you understand essential skills for communication, mindfulness, and maintaining self-respect in relationships. Test your knowledge of these important concepts now!
