#dbt skills | Explore Tumblr Posts and Blogs

slut-jpeg · 2 days

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hey guys I’m trying to come up with an extensive list of anxiety/self soothing coping mechanisms, either big or small or both. please lmk what helps you calm down! (ps it doesn’t have to be like a “skill” you’ve learned it could really be anything, but if you have learned a skill that helps such as tipp I’d love to hear it!)

#anxiety #mental health #coping mechanism #dbt skills

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bbygirl-obi · 8 months

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"the jedi don't have therapists-"

jedi philosophy, and in particular the practices and teachings that jedi were expected to implement in their everyday lives, was therapy. dialectical behavior therapy (dbt), to be exact. anyone who's familiar with dbt knows where i'm already going with this, but like genuinely look up the basic tenets of dbt and it's identical with what the jedi were doing.

dbt, to put it simply, is a specific therapy technique that was designed for ptsd and past trauma. it's pretty different from traditional talk therapy. it combines a few different environments (individual, group, etc.), recognizing that no single format of treatment can stand alone.

the key focuses of dbt include:

emotional regulation- understanding, being more aware of, and having more control over your emotions

mindfulness- regulating attention and avoiding anxious fixation on the past or future

interpersonal effectiveness- navigating interpersonal situations

distress tolerance- tolerating distress and crises without spiraling and catastrophizing

i'm sure it's already clear from that list alone how much the jedi teachings correspond with the goals of dbt. the jedi value, teach, and practice the following:

identifying and understanding emotions

mindfulness and living in the present

compassion, diplomacy, and conflict resolution (on interpersonal scales, not just planetary or galactic)

accepting and tolerating certain levels of distress or discomfort (particularly mental, such as discomfort at the thought of losing a loved one to death)

idk man seems almost as if jedi mental health practices and dbt are two sides of a completely identical coin. (fun fact: both star wars and dbt are products of the 70s.)

and guess what? dbt was specifically designed as a treatment for borderline personality disorder. remember that one? or, if you don't, maybe you remember a specific character, the one who was literally used as an example by my professor in my undergrad psych class when she was teaching us about bpd?

tldr: simply existing within the jedi community, practicing jedi teachings, surrounded by a support network of other jedi of all life stages, was the therapy for anakin. even when viewed through a modern lens. it was even, more specifically, the precise type of therapy that has developed in modern times to treat the exact types of mental issues he was struggling with.

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borderlinereminders · 3 months

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Opposite Action Coping Skill

This is when we do the opposite of what we feel our emotions are telling us to do. Recognize your emotional response to a situation and the action you instinctively wish to take as a reaction to it, and instead do whatever is the opposite of that action. This is a skill that can be used when the emotion doesn’t fit the facts. For example, if you’re feeling afraid because you’re feeling unsafe in a situation (like for example, people are yelling or you’re approaching a dark alley) and your reaction is to leave, then by all means - do what is best for your safety and leave.

Some examples:

Anger

May cause us to lash out, storm off, etc.

The opposite of this may be: being kind, showing concern, or walking away briefly to take a break and come back to this when we feel more calm.

Sadness

May cause us to withdraw and isolate ourselves.

The opposite of this may be going out of our way to engage with our friends and reaching out.

Frustration

May make us want to give up.

The opposite of this may be pushing through (though taking a break if needed).

What are some pros to using this skill?

Using this skill can be empowering and give us a sense of control. It can also help with managing the emotion.

What are the cons to using this skill?

It takes time, and some trial and error to see results. It also requires the ability to identify your emotions. Sometimes we just feel an urge and aren’t sure what emotion is causing this. This skill may require learning how to identify emotions first.

Overall, this can be a very useful skill to learn. It can be effective in helping us learn not to act on emotional urges.

#opposite action skill #dbt skills

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ihavehisdvds · 9 months

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I am a chrysalis. It is a difficult phase, melting down all that you had built around yourself to protect yourself, all the work I have done, accumulating insight and skills, until I have wrapped myself in a shell to come back to the most basic part of myself to rebuild myself into what I am meant to be: a human beautifully flawed and brimming with vitality. In some ways, I will always be in the chrysalis, always breaking down to build back parts of myself more truly me than before. Break and build. Break and build.

But, soon, so soon, I will fly. Oh, how I will fly.

Photo: Ed Binkley Art

#mental illness #mental health #mental heath awareness #bi polar #anxitey #trauma #childhood trauma #living alone #therapy #dbt skills #emotional abuse #life #vitality #positive change #self work #growth #strenght

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dissentdisdain · 1 month

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Understanding Self Sabotage:

This is something I learned in group therapy. Just trying to spread knowledge to others who do not have the means of attending therapy at this time. I got you homies, I will upload more screenshots after my sessions throughout this week <3

#therapy #self care #self sabotage #dbt skills #trauma recovery

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eliserzilber · 6 months

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TIPP

Use this skill when you are overwhelmed by intense emotions or are feeling the urge to self-injure.

*If you’re in crisis and are having suicidal thoughts please call a Crisis Hotline! (Call 988 in the US)

T - Temperature: To relax fast or distract your mind with sensation, hold an ice pack to your cheeks or eyes or dunk your face in a bowl of ice water for at least 30 seconds to activate your Diver Reflex*.

*If you have high blood pressure, talk to your doctor before trying.

I - Intense Exercise: Doing a few minutes of vigorous exercise will release Endorphins. Try a few minutes of Jumping Jacks or running in place (or around the block). Play your favorite fast paced song and dance it out.

P - Paced Breathing: Breathe deeply into your belly, expanding your lungs as much as you can. Pace your inhales and exhales to 5-6 per minute. Then make your exhales longer than your inhales (5 seconds in, 7 seconds out).

*Try a 60 bpm Metronome track from your music streaming app or YouTube for pacing.

P - Paired Muscle Relaxation: Breathing deeply, tense your muscles (not so much that you cramp up) section by section, move your focus from your feet up your body. Tense up with every inhale, relaxing and melting with every exhale.

*More DBT guides here*

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borderlinebubbles · 2 years

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ensign-smith · 5 months

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me to myself:

looking at pretty pictures is considered a distress tolerance coping skill

#brent spiner #star trek tng #data soong #dbt skills #star trek shitposting

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smeetlinglord · 5 months

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STOP living your life in accordance to other people’s approval of you. START living your life in accordance to your approval of you. Do you like yourself? Do you like things you say and do? What do you want out of the people around you? What things can you do to help make your life easier? What things make you happy? Cease looking for someone else’s answer to those questions, and start answering them yourself.

#dbt skills #dbt #dbt therapy #dialectical behavior therapy #therapy #life skills #building a life #life worth living #get some rest #op #advice

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borderlinereminders · 2 years

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Definition Post for DBT skills

I am going to constantly update this post, so feel free to check back! Please note that some of the skills link to more detailed posts I've written on the topic (these ones are underlined because of the hyperlink). Some of them are Tumblr posts, and some of them are posts on my personal website (this site has no ads and is safe to use.) If there's a skill you want me to add to the list, let me know. If there's one you want to see described in more detail, feel free to request that one too. The ones I describe in detail tend to have examples to try and assist in understanding the skill.

Mindfulness:

These skills focus on being present in the moment. Usually, it focuses on encouraging you to connect with yourself and others.

Some mindfulness skills are: What Skills:

Observe - Observe what is happening without reacting or adding commentary. For example, you might listen to the sounds around you and listen to what those sounds are without adding any additional comments. The goal is to focus on the here and now.

Describe - When a feeling or thought arises, describe what is taking place to yourself, and label your feelings.. Let them go and don't dwell on them (don't judge them).

Participate - Fully immerse yourself in the activity and don't focus on other things.

How Skills

Effectively: Focusing on what works rather than focusing on what should happen, and what's right or fair.

Non-Judgmentally: This is about observing something, acknowledging it and then letting it go without attaching any opinions, judgements or guilt to it. Even if you have a judgmental thought, once you observe that thought, you let it go without beating yourself up for having it.

One-Mindful- This is the act of focusing on one thing at a time. This is being fully present in the moment with your focus on only one thing.

Why Skills

Urge Surfing - The goal is to basically “ride the wave” until the urge passes, and over time, your brain will learn that it doesn’t need to react to urges.

Wise Mind - The goal of this skill is to balance your emotional mind and your reasonable mind. This link also brings you to a worksheet I made.

Tolerance:

These skills focus on surviving an immediate emotional crisis.

ACCEPTS - Focuses on distracting with: Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations

Grounding - The goal of grounding is to get you in the here and now. This can be especially helpful for overwhelming emotions, anxiety, panic, flashbacks and other situations. See the 5-4-3-2-1 method here.

Pros/Cons - Describe the behaviour you are trying to avoid. Consider the positive consequences (pros) of avoiding that behaviour. Consider the negative consequences (cons) of giving into the urge for that behaviour. Remember consequences from past times acting on those urges, and consider whether they would be pros or cons of doing it again. This can also be used to decide between two actions (or more). This link also has a worksheet.

Radical Acceptance - The goal of radical acceptance is to accept our feelings, even the negative ones, and not push them down.

RESISTT - This skill is meant to help deal with overwhelming emotions. Reframing the situation. Engage in a distracting activity. Someone else. Intense sensations. Shut it out. Think neutral thoughts. Take a break.

Self Soothing

STOP - Stop, Take a step back, Observe, Proceed Mindfully

TIPP - Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation

Emotion:

These skills focus on understanding the function of emotions.

ABC - Accumulate positive emotions/experiences by actively doing things we will enjoy (eg. watch a movie, go window shopping), Build mastery in new skills (eg. playing an instrument, doing a puzzle), Cope ahead by planning for events we expect will be difficult (eg. a job interview, an upcoming social event).

Check the facts - This is about examining your feelings in a situation and the facts of that situation, and rationally considering whether your feeling response (and the intensity of it) is reasonable given the facts.

Opposite action - Recognize your emotional response to a situation and the action you instinctively wish to take as a reaction to it, and instead do whatever is the opposite of that action (for instance, going out and doing something positive when you feel like staying in and dwelling on something making you sad).

PLEASE - treat PhysicaL illness, balance Eating, avoid mood-Alerting drugs, Sleep, Exercise.

Interpersonal:

These skills focus on getting what you need from other people, building healthier relationships and communication styles, and dealing with boundaries and toxic relationships.

DEAR MAN - Describe, Express, Assert, Reinforce, stay Mindful, Appear confident, Negotiate

FAST - Be Fair, no Apologies, Stick to values, be Truthful

GIVE - be Gentle, act Interested, be Validating, keep an Easy manner

#dbt #skills #dbt skills #masterpost #faq

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multiplicity-positivity · 10 months

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Overwhelmed? Take a REST!

We’d like to share a coping strategy that we learned in therapy. Lots of systems have been traumatized, are sensitive, or otherwise struggle to deal with Big Emotions. If you find yourself in this position, the REST strategy may work for you!

REST is an acronym that stands for Relax, Evaluate, Set an intention, and Take action. It can help you remove yourself from a stressful or overwhelming situation, process what’s happening, and learn how to act accordingly!

When to use REST?

You can use REST anytime you are feeling overwhelmed with negative emotions. Our system has alexithymia, which makes us unable to distinguish much about our emotions other than whether or not they are Good or Bad. Fortunately, you don’t need to be super in-tuned to your emotions to use REST! You can use this whenever you are feeling bad. If you’re concerned you may hurt yourself or someone else, are close to tears, can’t stop shaking or shouting, or are having trouble catching your breath, these are all signs that you may need to take a step back. Time to put REST into action!

1) Relax

Try and remove yourself from your current situation. This could mean taking a walk or sitting outside, or simply finding a secluded corner to be by yourself for a while. Plan to be away from your current task for 5 minutes.

Once you’re by yourself, take deep breaths to calm down. Think of things that relax you - look at a stimboard, imagine yourself at the beach, pay attention to the world around you, stretch your muscles, or send your friend a quick text. Remember that you cannot think and make decisions as effectively if you are overwhelmed, and calming down is a necessary step to improving your situation.

Different folks will relax in different ways. Feel free to experiment in order to find a way to relax that works for you. Perhaps have one relaxation technique that you can use at home, and another that you can use when you’re out. If you’re trying to relax in a way that’s not working, abandon it and try something different.

2) Evaluate

Once you’ve calmed down and are able to think a bit more clearly, take some time to evaluate your current situation. Ask yourself questions like:

What is happening around me?

What happened that caused me to be overwhelmed?

What am I feeling currently?

Why am I feeling this way?

Don’t judge yourself for your feelings, situation, or initial reactions. Try to simply notice them as indifferently as possible.

3) Set an intention

After you’ve checked in with yourself and evaluated your situation and surroundings, it’s time to set an intention. Here’s where you take some time to think about what you can do or an action you can take to improve what’s going on. Don’t spend time beating yourself up for what has already happened - look ahead to what can be done to make things right. Ask yourself:

What can I do now?

What can be done to improve my situation?

What is my next step?

Plan out what you can do in this moment that will benefit you. Imagine yourself completing the intention you set, and succeeding at it! Try not to set an intention that is unrealistic or unachievable. If you need to break your goal down into smaller steps, that’s okay too!

4) Take action

Finally, it’s time to perform the action you set as your intention. Whether that means apologizing to a coworker after an outburst, keeping your mind busy with a new hobby, breaking your project down into simple steps, making amends with a friend or headmate, or anything else, you have the power to take action when you set intentions! There is no need to rush to action - take your time, go slowly, and be mindful of yourself and your situation as you proceed.

And that’s all there is to it! Remember to use REST any time you feel overwhelmed by your emotions or situation. It’s okay to use REST multiple times a day! This can help you step back from difficult or scary situations, and help you feel more equipped to handle whatever may come your way.

Our system has written down the steps of REST with questions we can ask ourselves on a little note card that we keep in our wallet. Whenever one of us is starting to feel overwhelmed, we take out the card and try to practice REST-ing! It has helped us deal with stress at work, traumatic flashbacks, inner-system strife, and interpersonal conflicts. We hope that learning to REST can help you and your system as much as it’s helped us!

Thanks so much for reading! Remember to treat yourself and your system with kindness and compassion, and have a wonderful day!

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#coping skills #dbt #dbt skills #rest

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bpdisorder · 10 months

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It be so hard to fight it yk? It’s like trying to swim against the current instead of goin’ with it 😔

#bpd #bpd memes #borderline #borderline personality #borderline personality disorder #borderline blog #borderline problems #dbt skills

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mordcore · 1 year

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for those of you like me, who are poor and can't afford to buy things just because they are pretty, and who struggle with spending or impulse control, some advice on how i learnt to stop buying the pretty things anyway:

notice which websites and stores make you buy things and spend too much money. and stop going there. don't open that online store. just do not. block it from your browser if necessary, there's probably plugins for that.

don't go into the irl store, or limit visits to a few times a year, and make a budget. eg. "i can spend €50 in darkstore today" because i actually have the €50, and if i don't, i better don't go at all. yes your friends who want to go with you might be annoyed or disappointed, but if they really are your friends, they'll understand that poverty is no joke and neither is impulsive spending. you can hang out in the park or at your home instead it's gonna be okay.

notice things that make you want to seek out those stores. for me it was the rush of buying new things to cope with feelings of loss of control over my life ("retail therapy"). find better coping methods. i find that badly playing a song i like on the guitar and singing along, or making a drawing or collage about my feelings or about something else is a great way to cope with difficult emotions, and there are other good skills as well like talking to a friend, taking a walk, cutting or dying my own hair, exercise such as hitting a punching bag, doing as many pushups as you can, running as fast as you can; watching a comfort show or playing a comfort game, taking personality tests online, and there are many other options because not everything works for everyone nor for every situation: dbt skills pdf

identify your needs and find activities that help you with them. 👍 this goes for any kind of emotional struggle and maladaptive coping btw it's just that impulse buying lead me to so much more stress down the road but i got a lot better at it and thought i'd share some of what helped me

#my stuff #dbt #adhd #dbt skills #therapy #impulsive spending #emotion management

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tears-of-amber · 6 months

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If you are like me and live with BPD, I’m sure you may have at least heard of DBT. Dialectical Behavioral Therapy is the type of therapy that has really turned my life around, so I’d like to make a Masterlist of resources both free and with cost.

FREE RESOURCES FOR LEARNING DBT:

A great website that teaches the skills is ⬇️

A great YouTube channel that has videos of Marsha (the creator of DBT)

A great podcast that teaches and discusses the skills is:

DBT RESOURCES THAT COST MONEY:

This is a great easy to learn card deck with the skills explained in concise ways.

This is a great workbook. It was made BY the lady who CREATED DBT.

This is a great book that delves into DBT at its core (and isn’t so much activity focused vs. explaining each skill)

That’s it! I’m not saying this type of therapy is FOR SURE going to be the right therapy for you, but it’s SO worth trying if you have Borderline Personality Disorder like me.

Hopefully this helps someone!

-Velvet Rose Kthonia 🥀

#DBT #dbt skills #dbt therapy #DBT resources #therapy #dialectical behavior therapy #resources #free #paid #mental heath support #BPD #actually BPD #borderline personality disorder #Spotify

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