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DBT basic skills overview, mindfulness and conversation (DEAR MAN) information by DBT online app

Horizontales
Focus only on the objective not taking the bait of going down other paths in conversation.
Between logic and emotion
Notice what you are sensing without labels
"Doing what is needed in each situation, doing what works, not what is right, fair, unfair, should or shouldn't"
Figuring out what is most important to you
Being and doing things in the present, otherwise know as "in the zone" or "flow"
Verticales
Noticing things and describing
"Seeing, but not evaluating" taking facts without opinion
Being willing to do this when making a deal
"Doing one thing at a time and letting go of distractions"
Describe, emotions, assert, negotiate
"Putting words into emotions" physical sensations, body language, facial expressions, etc.