Components

Accumulating Positive Emotions

When what is needed is not primarily acute crisis regulation, but rather the long-term development of positive counterweights, joy and closeness to life.

Also in: Distress Tolerance · Mindfulness

Build Mastery

When stabilization requires not only reassurance, but also noticeable competence, success in action and inner uprightness.

Also in: Distress Tolerance

Cope Ahead

When upcoming appointments, conversations, conflicts or risky situations should not be handled spontaneously, but rather with foresight.

Also in: Distress Tolerance

DEAR MAN: Appear Confident

If there is content, but attitude, demeanor or inner security must support the issue even better.

Also in: Mindfulness · Emotion Regulation

DEAR MAN: Assert

If a conversation otherwise remains non-binding and the core message must be clearly stated.

Also in: Mindfulness

DEAR MAN: Describe

When at the beginning of a difficult conversation, facts and observations need to be clarified before requests or feelings follow.

Also in: Mindfulness

DEAR MAN: Express

If after the description it should also be clear how the situation feels or affects you.

Also in: Mindfulness · Emotion Regulation

DEAR MAN: Mindful

When you already know what you want to say, but easily lose focus under pressure or resistance.

Also in: Mindfulness

DEAR MAN: Negotiate

When clarity should be maintained, but a rigid course would block the solution rather than promote it.

Also in: Mindfulness

DEAR MAN: Reinforce

When clarity of purpose alone is not enough and the conversation needs additional motivation for approval or cooperation.

Also in: Mindfulness

Describe

When what is observed must be named in order to distinguish between fact and attribution or to facilitate feedback, classification and regulation.

Also in: Distress Tolerance · Emotion Regulation · Interpersonal Effectiveness

Effectively

When the key question is no longer what would be ideal, but rather what actually helps in this situation.

Also in: Distress Tolerance · Emotion Regulation · Interpersonal Effectiveness

FAST: Fair

If you want to protect yourself without being unfair or degrading towards others.

Also in: Emotion Regulation · Mindfulness

FAST: no Apologies

When you have to stand up for something that doesn't need an apology, but otherwise you quickly make yourself smaller than necessary.

Also in: Emotion Regulation · Mindfulness

FAST: Stick to Values

When in contact, commitment to values ​​becomes more important than short-term relief, approval or conflict avoidance.

FAST: Truthful

When self-respect depends on remaining clear and truthful in contact, even when it is uncomfortable.

Also in: Emotion Regulation · Mindfulness

GIVE: Easy Manner

When relationship openness benefits from the pressure and heaviness being relaxed somewhat without trivializing the issue.

Also in: Mindfulness · Emotion Regulation

GIVE: Gentle

When clarity is needed, but without additional harshness that puts unnecessary strain on the relationship.

Also in: Mindfulness · Emotion Regulation

GIVE: Interested

When openness in a relationship depends on you clearly sticking with the other person and not just with your own goals.

Also in: Mindfulness · Emotion Regulation

GIVE: Validate

When relationship openness and defusing depend on the other person feeling understood.

Also in: Mindfulness · Emotion Regulation

Nonjudgmentally

When before further understanding or action, the evaluative narrowness must first be released so that reality can be seen more precisely again.

Also in: Distress Tolerance · Emotion Regulation · Interpersonal Effectiveness

Observe

When, before speech, evaluation or action, one must first gather what is actually happening internally or externally.

Also in: Distress Tolerance · Emotion Regulation · Interpersonal Effectiveness

One-Mindfully

When what is needed is not more content but less fragmentation so that the current step can be taken whole again.

Also in: Distress Tolerance · Emotion Regulation · Interpersonal Effectiveness

Participate

When Observe and Describe have already done their clarifying job and the situation now needs more presence, flow or immediate follow-through than further analysis.

Also in: Distress Tolerance · Emotion Regulation · Interpersonal Effectiveness

PLEASE Skills

When not only acute regulation is needed, but the reduction of basic vulnerability via everyday body factors.

Also in: Distress Tolerance · Mindfulness

STOP: Observe

When a short observation step is needed between stopping and moving on to reassess the situation.

Also in: Emotion Regulation · Mindfulness

STOP: Proceed Mindfully

When, after stopping and distancing yourself, it is no longer necessary to simply inhibit yourself, but to continue to act carefully.

Also in: Emotion Regulation · Mindfulness

STOP: Stop

When differentiated further thinking is not yet possible and the blind pursuit must first be stopped.

Also in: Emotion Regulation

STOP: Take a Step Back

When it is not necessary to intervene immediately, but rather to gain a small distance so that you do not continue to act reflexively.

TIP: Intense Exercise

When high tension not only calms you down, it should first be physically reduced so that other skills can take action.

Also in: Emotion Regulation

TIP: Paced Breathing

When acute tension requires immediate, close-to-the-body and discreet regulation.

Also in: Emotion Regulation

TIP: Paired Muscle Relaxation

When physical alertness needs to be specifically regulated via muscle and tension levels.

Also in: Emotion Regulation

TIP: Temperature

When the TIP skills need to be regulated particularly quickly via the body and not via language or cognition.

Also in: Emotion Regulation