What’s covered

• Mindfulness - what it looks like to live in the now, the practise of being present with thoughts and emotions and living with intention.

  · Pocket mindfulness skills that will help us practice being mindful and living in the NOW, WHEREVER, & WHENEVER.

  - Understand the emotional mind, the rational mind, and the overlap of the two, the Wise Mind.

• Distress Tolerance - Develop coping skills to use during stressful experiences.

  · Skills that will help you manage through difficult situations without making it worse such as the STOP which is a way to pause before taking action in any direction when dealing with an upsetting situation. It helps us take a beath before we react. In other words, it helps us process the situation and RESPOND versus react.

  · Ride the Wave skill is about surfing the emotional waves. Instead of using destructive coping mechanisms to end the emotion early or hang on to an emotion, you use other DBT skills to ride the wave until it passes such as the 5 senses skill and/or the positive coping thoughts.

• Emotion Regulation - Learn effective skills to manage emotions to increase control and pleasant emotions and decrease suffering.

  · Learn ways to how to identify your emotions and gently manipulate them in a way in which you can gain more access to pleasant or neutral emotions so you spend less time in uncomfortable/unpleasant emotions.

  · Opposite Action skill: Acknowledge the emotion but use the opposite behaviour to reduce it or encourage a new emotion.