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#onlinedbtskills
free--therapy · 2 years
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dbtskills · 3 years
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Here's a #DBT skill that can calm you down FAST. It's a good skill to use when you're experiencing an extreme emotion like anger, despair, panic, etc. It can even help prevent the use of a target behavior. Swipe through to learn more about #TIPP and get some examples of how to use it.
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free--therapy · 2 years
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dbtskills · 3 years
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I get overwhelmed easily when I'm not taking care of myself. I won't feel my best and then before I know it, everything is terrible and I feel doomed. Despite how I'm feeling, there ARE things that can help. Here's what I do when I'm feeling overwhelmed: 1. I check my PLEASE skill. Am I hungry? Am I tired? Am I feeling sick? Did I miss my meds? If the answer to any of these questions is yes, I make sure to meet those physical needs asap. 2. I clock out for the rest of the day. When I'm feeling overwhelmed, the thought of doing even one more thing can totally break me. So if I'm able, I take a 'mental health day' for the rest of the day. I push all important tasks to the next day. 3. I engage in comfort activities. I watch a favorite movie, pet my cat, have a nice snack. 4. I sleep. If the overwhelm gets too strong, I hit that reset button and spend some time unconscious. Whether it's a nap or an early bed time, I usually wake up feeling much better. Remember: if you're feeling like it's the end of the world, it's usually your body/mind being dramatic as a way to ask for something it needs like food or rest. Try out these suggestions the next time you're feeling overwhelmed and let me know what works for you! Stay skillful, Kat
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dbtskills · 3 years
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If you've ever felt invalidated when someone immediately starts to fix something you just wanted to vent about or poured your heart out to someone only for them to say they can't talk right now, these skills are for you. Here are two questions you can ask to avoid these situations- one for when you want to share something and one for when you were just shared with. Each one helps establish #boundaries and expectations that will avoid misunderstandings and distress, contributing to your relationship effectiveness!
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dbtskills · 3 years
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We all have interpersonal rights. Yup, even you! Swipe through to see our Interpersonal Bill of Rights. Would you add any of your own? How do you feel reading these?
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dbtskills · 3 years
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Saying no can be hard. It can be difficult not to apologize profusely or even give in. Or maybe the way you say no is causing problems in your relationships. These #DBT tips can help you say no more effectively. Practice them in advance to help you gain mastery!
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dbtskills · 3 years
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written by Lex, edited by me
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dbtskills · 3 years
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STOPP is a great #DBT skill to use when you're in distress. It goes like this: stop, take a breath, observe your thoughts and emotions, pull back from them to see the big picture, then proceed. It can help you calm down and access your #WiseMind so you can proceed down a balanced path.
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dbtskills · 3 years
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WORKSHEET PEEK: HALT HALT isn't a true #DBT skill. It comes from addiction treatment. But we think it fits great into DBT. Much like PLEASE, HALT addresses vulnerability factors. HALT asks you to check in with your body and your mind when you start to feel overwhelmed or worked up. Ask yourself: Am I Hungry? Am I Angry? Am I Lonely? Am I Tired? If the answer to any of these questions is yes, acknowledge it, and consider what you can do to change your answer. Have a snack or a nap, call a friend, or do a #Mindfulness exercise to address your anger. Have you used #HALT before?
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dbtskills · 3 years
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Recovery is hard work! Marsha says it herself. It isn't easy to change your ingrained behavior. But by being willful, you only extend your suffering. Kat always says recovery is a leap of faith. Faith that the results of change will be better than what was. So open your heart, turn to face #recovery and jump! (or climb, as in Marsha's analogy)
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dbtskills · 3 years
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As the #Olympics wrap up, we wanted to share an Olympics of our own: the #DBT Olympics. We here at #OnlineDBTSkills pride ourselves on being able to relate anything to DBT. We've matched some classic summer Olympic events to a corresponding DBT skill.
I had a TON of fun with this one :)
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dbtskills · 3 years
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written by Lex, edited by me
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dbtskills · 3 years
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For many of us, flying is a stressful experience. Even more so now due to Covid. I recently took a trip home to visit my parents for the first time since the pandemic started. I used to find flying terrifying but overcame that phobia through therapy and practice. Now it's just....ugh. Here are some tips I learned from my vacation to make your travels as comfortable as possible: -Bring a comfort item like a stuffed animal or blanket. Having this familiar item will help keep you grounded. -Get noise-cancelling headphones. Even cheap ones are worth it just to cut a little of the plane noise out. -Chew gum to pop your ears as the plane rises and descends. -Bring a pillow. You'll probably want to nap to pass the time (or bc you left for the airport at 3:30am like me) and could use some support for your neck. -Distract yourself. Read, watch a movie, listen to music. Do anything to take your mind off your situation. Hope these help your next flight! Stay skillful, Kat
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dbtskills · 3 years
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The #DBT Target Hierarchy: The idea is that as you learn skills, you work your way up through the levels of interfering behaviors and your 'effective functioning' increases. Note: Alicia & Kat removed stigmatizing and overly-academic language.
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dbtskills · 3 years
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Ever wonder what your friends in #DBT are saying? Here's your special guide to DBT emoji lingo~~~
I had SO much fun creating this :)
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