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 DIALECTICAL STRATAGIES TO GET "UNSTUCK" FROM RIGID WAYS OF THINKING

Thinking Resources

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Free Worksheets

Critical Thinking Worksheets

Click  (pdf)        for an overview of DBT written for:

Clinicians

    

Consumers, Friends, & Family

     

 

Skills Training Manual for Treating Borderline Personality Disorder

 
by Marsha M. Linehan

 

 MINDFULLNESS  ("what"  skills    ,  "how"  skills)

 

DescribePut experiences into words. Describe to yourself what is happening. Put a name on your feelings

One-MindfullyDo one thing at a time. When you are eating, eat. When you are walking, walk.

EffectivelyAct as Skillfully as you can, meeting the needs of the situation you are in.

 INTERPERSONAL EFFECTIVNESS

(ties into

4resiliency and emotional intelligence

 )

SELF RESPECT / EFFECTIVENESS using skills effectively to mainatin your self respect.

 

 

LEARN

1. by observing others doing them2. by practicing the skill themselves3. refining the skills until desired results are achieved 

WORRY THOUGHTS (catastrophic, ect, ect RBTS )

INDECISION

 

1.        you are conflicted/uncertain about your priorities

2.         when you can't figure out how to balance asking for too much vs not asking for anything

3.        when you can't figure out how to balance saying no to everything vs giving in to everything

4.        Environment

 

EGS

1.        when the environment is too powerful....others in this situation may simply refuse to give the person what they want, or they may have the authority to make her do what they want her to do. Saying no here, or insisting on rights may have very negative consequences

2.         When other people feel threatened, jealous, envious (etc.) there may be no way to ask for what you want or say no and keep the other person liking you.

3.          Sometimes the objective is so important (i.e. food for children) that one will pursue it even though it may damage

emotional regulation

 

- radical acceptance skills

Accepting Reality

i.e. Radical Acceptance: I have suicidal thoughts all the time but it doesn't mean I like having them or will act on them.

 

Willingness is doing just what is needed in each situation, in an unpretentious way. It is focusing

on effectiveness. Willingness is listening very carefully to your WISE MIND, acting from your inner self.

 

 

You have to make and inner COMMITTMENT to accept. The COMMITTMENT to accept

does not itself equal acceptance . It just turns you toward the path. But it is the first step.

 

Letting Go of Emotional regulation (suffering)

 

Pain creates suffering only when you refuse to ACCEPT the pain.

Deciding to tolerate the moment is ACCEPTANCE.

ACCEPTANCE is acknowledging what it is.

To accept somethng is not the same as judging it to be good.

Emotional regulation skills  1

 

-identifying and labeling

 

-iding obstables to changing emotes

(lack of skill, practice, bad enviro, ect)

 

-increasing "wise"  balenced vs  cognitive to emotional mind

 

 

 

.

Emotional regulation skills  2  

 

-taking opposite action to emotion

 

-distress tolerance skills

 

 

 

Distress Tolerance Handout #1: Distracting

With COMPARISONS: Watch disaster movies, watch soap operas,  compare yourself to people coping 

With EMOTIONS (Opposite Emotions): Be sure what you do will create the opposite emotion to what you are feeling -Watch comedies - "I Love Lucy" "Carol Burnett" watch emotional movies, listen to emotional music. Read emotional books or stories .

With PUSHING AWAY (use this skill last - as a tuning out . Build an imaginary wall between yourself and the situation. 

With THOUGHTS (other thoughts): Count to 10; count colors in a painting or tree, windows, anything, work puzzles, watch TV, read.

With SENSATIONS (other intense sensations):

 

 

 

 

 

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