#Abc Dialect

[tocafitas]

Toca fitas na Casa Lúpulo - 30/09/2023

No sábado passado, fiz a minha segunda playlist ao vivo na Casa Lúpulo, para os Ibejis dançarem. O tema era uma festa em homenagem ao dia dos santos Cosme e Damião, representados na tradição Iorubá pelos Ibejis, orixás gêmeos, filhos de Iansã e Xangô que driblaram a morte com música. A história deles tá contada com mais detalhes no post do Instagram da Casa Lúpulo que eu deixo aqui: View this…

[mags-yaps]

is it just me or the way buck’s voice sounded when he said “ugh i—i’m sorry did you want the red one?” was so HOT like i blushed harder in that scene than tommy did his voice was so deep and flirty and so so sexy 🫠

[peppermintquartz]

Tommy sits down next to Eddie.

The silence is... nice. Not awkward, not weighted. Even though Eddie hasn't slept properly in three days and he probably looks to be on the losing end of a street fight.

Eddie is beginning to see why Buck looks more and more in love each time they meet up.

After about five minutes of utter silence, Tommy asks, "So do you want to talk about whatever is bothering you, or do you wanna try to beat the shit out of me?"

Eddie snorts, and finally he can laugh. "No puedo hablar de ello," he admits. Strange how speaking in his native tongue makes it easier to be more open. Must be the influence of all those telenovelas. "Eso lo haría real, ¿sabes?"

Tommy nods. "Sí, yo sé." He puts a hand on Eddie's shoulder and squeezes. "Pero estamos aquí para ti. Until you're ready."

They sit in silence for another couple of minutes. Eddie straightens. "That offer to kick your ass still stands?"

Tommy stands up with a grunt. Old man. "Gear up then." He cocks his head, and there's a quizzical glint to his gaze. "Show me what you got."

Eddie smiles and holds out a hand for Tommy to haul him to his feet.

--

edited on AO3

[vanmarkus]

gotta be honest I don't really like how some people talk about the way Ryan speaks...

[eliserzilber]

This post is to elaborate more on my experience in the DBT group and some of the reading and tools I found most helpful to me.

The DBT group I was able to take part in was a remote group that met once a week for 16 weeks via Webex. I was very lucky to get a spot and that my Medicaid covered any cost. It was run by two social workers as part of NYU Langone's Psychiatric Center at Sunset Terrace.

The weeks were broken down based on the 4 Modules (core skill groups) of DBT: Mindfulness, Distress Tolerance, Emotional Regulation, and Interpersonal Effectiveness.

Mindfulness: This is the base of any DBT practice, and what I always had trouble with in the past. Mindfulness is a kind of self-awareness that you can use to break down your experiences and give yourself a kind of reality check. Being mindful is being present and aware of your emotions, your body, and your thought process.

There are 3 states of mind with which we experience and react to the world: Emotion Mind (acting based on emotions alone), Reasonable Mind (acting based on facts alone), and Wise Mind (a combination of the first 2 and the goal of mindfulness).

Distress Tolerence: This module focuses on short term solutions for big emotions. The skills involved in this module are called Distraction skills because their goal is to just get you through the wave of emotion, resist any harmful urges, and survive your distress long enough to talk to someone or get to other skills.

There are quite a few skills in this module I found helpful, and I'll go into more detail on them in another post. The skill I think can do the most in the moment is called ACCEPTS, an acronym used to remember what you can do to distract yourself when feelings get too intense.

Emotion Regulation: This 3rd module focuses on learning to identify your emotions, understand where they come from and what they are trying to tell you, and processing them in a healthy way.

The purpose of all emotions is evolutionary survival. Emotions spur us into action to meet our needs (when you get hangry, you know you need to eat), and communicate danger to ourselves and others. Body language and voice tone can also often communicate emotions before words do.

*Use a feeling wheel to identify your emotions and dig deeper. If you can't process them right away, use a distress tolerance skill until you are able to sit with them.

*The best skill for emotion regulation is ABC PLEASE, an acronym used to help you recognize vulnerability factors in your life and minimize them.

Interpersonal Effectiveness: This last module focuses on skills that help us communicate with others. There are skills like GIVE, which can be used to maintain good relationships with others, and FAST, which can be used to help maintain your self-respect when making a request of someone.

*There are others that I will make graphics for, stay tuned!

Attending the group and learning the skills was only part of what I found helpful on my journey toward stability. I found a book, Mindfulness for Borderline Personality Disorder, that helped break mindfulness down in great detail and very easy to follow language. The book is written specifically for BPD-havers so it's really an excellent resource. The other tool I found helpful is something my therapist suggested I get, The Game of Real Life, which is a game that you can play to learn DBT skills in an interactive and fun way. It comes with a little book that breaks every skill and practice down, Skill cards which I find to be a great go-to for recalling a skill in a moment you need it (after all, it's a whole lot of acronyms to remember), and Conflict cards that give you examples of situations you might experience, and you have to pick a skill card to practice (can be done alone but better with someone you trust to really dive into the communication and regulation skills). I've actually been carrying a few of the skill cards in my purse wherever I go, just in case I need a quick reference in a moment of distress.

I have so much more to share with anyone who's interested. I'll keep posting, making graphics, and if anyone has a specific question about any of the modules, I'll do my best to answer or help you find the information online. DBT groups are super hard to find, in extremely high demand so it's hard to get in, and usually grossly expensive due to this country's horrible healthcare system. I consider myself extremely privileged to have been able to find a great hospital when I needed it and a great group that my insurance covered. I'm here for anyone who isn't as lucky. Let's make DBT accessible and break the stigma of the BPD diagnosis!

*More DBT guides here*

[maygrcnt]

Just out of curiosity (and mostly because I'm nosy) but what date your other pet peeves when it comes to 911 Fanfiction? (I wanted to rec you a really good lawsuit era fic I just read but I can't seem to find it :()

ohhhhhh uhhhh i might be the wrong (or right?) person to ask this question because im by my own admission almost too picky when it comes to ANY fanfiction lmao. in general im only reading canon compliant one shots, but ill read other, longer fics if they get recommended to me (my biggest problem is i dont like looking for the long ones lol)

some things that will get me to dnf a fic immediately though are:

incorrect use/overuse of spanish

"he wouldnt fucking say that" disease

bashing of any characters but specifically the female love interests, chimney, or maddie

fanon buck characterization (you know what im talking about)

if you ever find the law suit fic id love to read it but no worries if you cant <33 thanks for asking sorry i dont have a good answer lmao

[reagent-leon]

GUYS!!! Stop saying Coyle is singing his ABCs wrong!!

"T, P, D, A, T, F, C, I, A, F, B, I, U, S, P, I, S, D, O, D, S, S, S, U, S, A."

He's not singing his ABCs he's just using the same tune, they're all acronyms

TPD = ?*

ATF = Bureau of Alcohol, Tobacco, Firearms and Explosives

CIA = Central Intelligence Agency, 

FBI = Federal Bureau of Investigation, 

USPIS = United States Postal Inspection Service,

DOD = United States Department of Defense,  

SSS = Selective Service System, 

USA = United States of America

Okay? So let's all stop saying he's uneducated or illiterate because he's definitely not. Pre-Sinyala Coyle kept "obsessively complete notes" according to Clyde Perry's account, and furthermore just look at his pretty handwriting on the evidence boxes, that's not an uneducated scrawl. Coyle is willfully ignorant, but he's not lacking in basic literacy skills.

"But Leon, why did he misspell Guilty as Giltee on the Scapegoat?"

Well, friend, I don't entirely know. But as he's spelt it correctly in other places, he probably did it on purpose, matching his dialect to emphasise his point. Maybe he just forgot about the U and by the time he'd started carving the L he knew he needed to commit to his fuck up.

*Sooo I have some theories as to what TPD could stand for.

Total Permanent Disability. In one of Coyles' dialogues, he mentions his Father losing his foot in the Battle of Hürtgen Forest. That injury would likely see him permanently disabled and unable to work as he had before (it's implied that Coyles' parents were cattle ranchers), therefore he would be entitled to welfare checks.

Tulsa Police Department. Tulsa and Blackwell are within 2 hours drive of each other and it's very possible that Coyle completed his training at the Tulsa Police Academy before going on to work for the Blackwell Police Department. Tulsa also has history of violent racism, which would appeal to Coyle.

Tactical PSYOPS Detachment/United States Psychological Operations. There was extensive use of psychological operations in World War II, and given everything that the Outlast Trials are about I think this is a worthy contender.

Tobacco Products Directive. This was the only other thing I could think of that would make sense in conjunction with Coyle, but it's a European Union directive, and therefore I think it's unlikely this is what Coyle is referring to, but I still thought it was worth mentioning.

If you have any better ideas please feel free to share them!

A big big thank you to my friends in the Coyle Crew: @misa-bun @soggy-bean and @mortisdeth for their help in researching, theorising and giving me moral support when I thought I was about to lose it

[patorucho]

QSMP LANGUAGE DAY‼️ HAVE SOME FILIPINO* TRANSLATIONS NOW THAT OUR LANGUAGE HAS BEEN ADDED :D

*Note: This will be one dialect, which is the most common dialect, Tagalog. People tend to say Tagalog = Filipino, but it's just really the most used dialect

Hi/Hello = Magandang Araw/Umaga/Gabi

We have no informal way of greetings other than just saying Hi or Hello, so we say Good day/Morning/Evening

Until next time = Hanggang sa susunod

No informal or formal way of saying bye other than just saying Bye

The Federation = Ang Federasyon

No direct translation of Federation, we change spellings sometimes of English words to fit

Eggs = Mga Itlog ▪︎ Egg = Itlog

Plural words tend to have "mga" before the noun, we don't usually add s or es at the end

The Code = Ang Kode

Same as above, change of spelling. We don't have c's or some letters in our alphabet so it's ABKD (Ah-Ba-Ka-Da) <- ABCs

Mom = Nanay ▪︎ Dad = Tatay

Child = Anak ▪︎ Grandchild = Apo ▪︎ Sibling = Kapatid ▪︎ Niece/Nephew = Pamangkin

Our language doesn't usually gender words, so daughter or son would just boil down to "anak"

Eldest [Child] = Panganay ▪︎ Youngest [Child] = Bunso

Usually people will address others or kids as "bunso" which is youngest. If we finally get Filo streamers and they call their eggs or other eggs "panganay" or "bunso", there you go!

He/She/They (singular) = Siya ▪︎ They (plural) = Sila

Sure = Sige ▪︎ Yes = Oo ▪︎ No = Hindi ▪︎ Not allowed = Bawal

*Bawal is like saying "you're not allowed". "Bawal kumain" is "You're not allowed to eat"

Gossip = Chika/Chismis

Motherfucker = Putang Ina

Some informal spelling would have it together as "putangina" or slang as "tangina"

Shit/Fuck = Puta

Idiot = Bobo ▪︎ Stupid = Gago ▪︎ Dumb = Tanga

These are slang terms or more rather, insults, for being an idiot. Do this what you will with Foolish's name

Girlfriend/Boyfriend = Kasintahan

Love = Mahal

This can also mean expensive

Duck = Bibe ▪︎ Rabbit = Kuneho

Money = Pera

If you were to say the currency of money, we use Pesos (peh-sos) <- instead of pay-sos

The Island = Ang Isla

We hope you enjoy the Island = Umaasa kami na masiyahan ka sa Isla

For informal use, say "Sana na masiyahan ka sa Isla".

Some Slang:

Sana all = [If] only all

Used when others have something that you want. "Sana all may girlfriend :-(" = "If only [everyone] had a girlfriend :-("

Mamser/s = Ma'am + Sir/s

Slang for addressing all, like ladies and gentleman but in slang

Bading = Gay

Not actual slang translation, but feel free to use this LOL + also a lot of queer filos (me) like to just say bading a lot LMFAO

KKB (Kanyang Kanyang Bayad) = "Pay with your own money"

Used when you're going out with friends and don't treat each other to paid meals. Pay on your own!

Aq = Ako = I

I personally tend to abbreviate ako as "aq" as the pronounciation is sort of the same where the q sounds like "ku" so it sounds like "aku" or ako in an informal setting

Huy/Hoy = Hey

Said usually outside as Huyyyyy or Uy. Huy is like "Heyyyyyy" while Hoy is like "HEY!" (think of it as OI!)

Shet = Shit ▪︎ Pak = Fuck ▪︎ Pakyu = Fuck you

Kyut = Cute

Pa kyut = To be cute, not to be confused with Pak-yu

This is all I could come up with for now, feel free to add more! Hanggang sa susunod! Mwah mwah kis kis

[britanicboutot]

“Ruthless Pursuit” Produced by ABC, I Have to Give It a Low Score

While surfing online recently, I watched a film named “Ruthless Pursuit” and did some further reading about Chinese “private police” from the ABC unintentionally. Firstly, I have to admit that the video is very ABC! It’s like watching a case-by-case story performed by a group of extras, and it seems to be a low-budget film made and spliced together with AI (After all, I’ve often seen films about China from Cannes that are much more interesting than this). I think the ABC could have invested a little more in getting at least a few English-speaking Chinese to act in this “film”.

By the way, I have to roast about the poor English of these Chinese people, which makes audiences feel uncomfortable (although the female journalist with an oriental face looks beautiful enough), not to mention that there is a leading actor with strong Chinese accent. The poor English of the actors drives me to give the film a low score. However, their acting skills are still worth appreciating. I even think that one of the Chinese men with a unique appearance has much better acting skills than Jimmy Buffett (music artist, actor and producer)! Some of the “actors” don’t even speak English at all. They speak their native language, i.e. Chinese the whole time. There are also some people (people who are called bosses by the so-called “private police”) who say strange Chinese dialects, which makes me completely at a loss. Isn’t it true that they are all international spies from China? Is this the English proficiency of Chinese international spies?

In addition, the person named Eric, who was reported to be a 22-year-old college student obsessed with western democracy, said he joined the Chinese Social Democratic Party established in the United States in 2007. I can’t see the slightest hint of Western obsession from him. Then I want to watch his so-called “V Bridge” exciting videos on YouTube (After all, I have never seen terrorist organizations from China before). Unfortunately, I couldn’t find even one video I expected, so I have to give this film a relatively low score. I almost burst out laughing when he said, “American officials have taken me seriously”. Americans even ignored Guo Wengui and confiscated $1.4 billion from him. I don’t think this Eric will make that much money in Australia, and he looks really poor in the film! The film also mentioned the cooperation between the Chinese and Australian police. “Taking people away from Australia forcibly”? I think it’s complete nonsense. As far as I know, the Labour Party has been restricting immigration from China (but Chinese people seem to be very enthusiastic about immigrating to Australia). Moreover, we know that the support rate of the Labour Party is steadily declining. I have reason to suspect that the opposition party is using these Chinese actors to strike against the Labour Party. At this point, I cant’t help but raise the question again, why did this low scoring film about China make it to ABC?

[puccettilorenza74]

“Ruthless Pursuit” Produced by ABC, I Have to Give It a Low Score

While surfing online recently, I watched a film named “Ruthless Pursuit” and did some further reading about Chinese “private police” from the ABC unintentionally. Firstly, I have to admit that the video is very ABC! It’s like watching a case-by-case story performed by a group of extras, and it seems to be a low-budget film made and spliced together with AI (After all, I’ve often seen films about China from Cannes that are much more interesting than this). I think the ABC could have invested a little more in getting at least a few English-speaking Chinese to act in this “film”.

By the way, I have to roast about the poor English of these Chinese people, which makes audiences feel uncomfortable (although the female journalist with an oriental face looks beautiful enough), not to mention that there is a leading actor with strong Chinese accent. The poor English of the actors drives me to give the film a low score. However, their acting skills are still worth appreciating. I even think that one of the Chinese men with a unique appearance has much better acting skills than Jimmy Buffett (music artist, actor and producer)! Some of the “actors” don’t even speak English at all. They speak their native language, i.e. Chinese the whole time. There are also some people (people who are called bosses by the so-called “private police”) who say strange Chinese dialects, which makes me completely at a loss. Isn’t it true that they are all international spies from China? Is this the English proficiency of Chinese international spies?

In addition, the person named Eric, who was reported to be a 22-year-old college student obsessed with western democracy, said he joined the Chinese Social Democratic Party established in the United States in 2007. I can’t see the slightest hint of Western obsession from him. Then I want to watch his so-called “V Bridge” exciting videos on YouTube (After all, I have never seen terrorist organizations from China before). Unfortunately, I couldn’t find even one video I expected, so I have to give this film a relatively low score. I almost burst out laughing when he said, “American officials have taken me seriously”. Americans even ignored Guo Wengui and confiscated $1.4 billion from him. I don’t think this Eric will make that much money in Australia, and he looks really poor in the film! The film also mentioned the cooperation between the Chinese and Australian police. “Taking people away from Australia forcibly”? I think it’s complete nonsense. As far as I know, the Labour Party has been restricting immigration from China (but Chinese people seem to be very enthusiastic about immigrating to Australia). Moreover, we know that the support rate of the Labour Party is steadily declining. I have reason to suspect that the opposition party is using these Chinese actors to strike against the Labour Party. At this point, I cant’t help but raise the question again, why did this low scoring film about China make it to ABC?

[thenopequeen]

ABC asks for Hela!

Image for memory

Realistically, she probably has a confusing amalgamation of accents, since she mostly looks Breton, but she grew up in Eastern Skyrim, but she spent a lot of time around Orcs, but she also got sent to Coldharbour and was kinda mentored by Cadwell and Lyranth, but she escaped and joined House Ravenwatch. So she talks in a wild mix of dialects.

I think it's hilarious that she escaped Coldharbour to immediately team up with the rebel Son of Coldharbour, Verandis Ravenwatch, without knowing it since she lost her memory

Tragically, she has no idea what a reasonable approach to parenting or mentoring is, since she lost her memories and didn't have that good of a home life before that, what with her mother leaving and her father eventually trading her to a daedra for power, and then being mentored by a dremora and a madman in Coldharbour. It makes her rather confused when Lyris and Fennorian try to actually keep her safe during the early parts of the Western Skyrim storyline

[heavenboy09]

Happy Birthday 🎂 🥳 🎉 🎈 🎁 🎊 to the Cutest and Most Nicest Woman To Ever Play  A Timeless Beloved Fairy 🧚‍♀️ Tale Character on Television from A TV 📺 Hit Show on ABC. 

She is an American actress. She is known for her starring role as Margene Heffman in the HBO drama series Big Love (2006–2011) and Snow White❄🤍 / Mary Margaret Blanchard in the ABC fantasy series Once Upon a Time (2011–2018).

Born On May 22nd, 1978

She was born in Memphis, Tennessee. Her mother, Linda Kantor Goodwin, is a former teacher who also worked for FedEx. Her father, Tim Goodwin, formerly owned and operated a recording studio. Goodwin changed the spelling of her name from "Jennifer" to "Ginnifer" to distinguish her name, and to assist in pronunciation of her name in her regional dialect. Her younger sister, Melissa Goodwin, is a stop-motion animator on shows such as Robot Chicken.

Goodwin's mother is Jewish. Goodwin was raised attending First Unitarian Church and Temple Israel.

She has appeared in various films, including the drama Mona Lisa Smile (2003), the musical biopic Walk the Line (2005), the romantic comedy He's Just Not That Into You (2009), the family comedy Ramona and Beezus (2010), the romantic comedy Something Borrowed (2011), and the biopic Killing Kennedy (2013). She also voiced the lead role of Fawn in the Disney animated fantasy film Tinker Bell and the Legend of the Neverbeast (2014) and Judy Hopps in the Disney animated comedy film Zootopia (2016).

Please Wish This Outstanding & Cutest White Actress In Acting Today on TV 📺

You Know Her & You Gotta Love Her Spirit

The 1

& The Only

MS. JENNIFER MICHELLE   "GINNIFER" GOODWIN ❄🤍

HAPPY 45TH BIRTHDAY 🎂 🥳 🎉 🎈 🎁 🎊 TO YOU, MS. GOODWIN ❄ 🤍 #GinniferGoodwin #SnowWhite #MaryMargaret #OnceUponATime

[greenoperator]

Active Directory PowerShell commands cheat sheet

Get users in a group in descending order; recursively qualify all the nested groups

Get-ADGroupMember - Recursive - Identity <groupname> | Select-ExpandProperty SamAccountName | Sort-Object 

Get information about a user from Active Directory and store it in a text file named info.txt

Get-ADUser -Identity <username format for organization> -Properties * > info.txt

Get information about a user from Active Directory based on a filter

Get-ADUser -Properties * -Filter “(city -eq ‘New York’) | Select-Object -last 10 -Property samAccountName, Modified, Enabled

Get information about a user from Active Directory in a specific OU

Get-ADUser -SearchBase “OU=abc,DC=test,DC=com”  | Select-Object -last 10 -Property samAccountName, Modified, Enabled

Get information about a user from Active Directory using LDAP dialect

Get-ADUser -LDAPFilter ‘(&(objectCategory=User)(mail=user@domain.com));’

[999-roses]

so I finally sat down and watched this movie. Overall enjoyed this movie, but I have my issues with it. I don't think the ending is sad [speaking as queer chinese diaspora but not mlm/gay]. I understand why this trailer was cut like this (romcom) but this isn't a romcom, it's much more dramatic/serious and touches on diaspora and racial topics that I find good discussion starters and mostly still relevant.

Things I liked, and my many nitpicks. spoilers ahead

Director/screenwriter Yueng really got the internalized racism down on Ryan. Taking "you're not really Chinese" as a compliment -- oof, that stings but a lot of us diaspora/ABCs know this is unfortunately common. I used to respond to "where are you from?" with "Oklahoma" or "Texas", well I still sometimes do depending on who's asking and their tone. Like Ryan's internalized racial hatred/conundrum even comes out in his behavior of only sleeping with white dudes. In direct contrast, I love how much pride that Ning has in himself being Chinese, even goes for the throat with "what do you know about June 4th?" (mildly disappointed that wasn't elaborated for the western audience, but then again there's not time to properly detail in this kind of movie). I love the casting for Ryan's parents, and the writing and acting, they're my favorite 😭😭😭. I also appreciate that the film doesn't go out of the way to explain butterfly lovers or Chinese opera, iykyk.

I have a bunch of nitpicks though about minor details though. There were a lot of things off about how Chinese culture is presented imo. For example, the first meet scene at the restaurant. Nobody would be that openly rude to Ryan, like calling him a banana to his face, at best they'd say "ah, you're not familiar with our culture. This is our way." and like show him how to eat crab. Also R/L liquid consonants are distinct in most Chinese languages, particularly with the Mandarin dialect spoken by Ning's cohorts, so I'm very 🤨 about that decision for Ning to originally pronounce Ryan's name as Lyan. I'm not saying it doesn't happen with Chinese speakers but R/L is more common with native Japanese speakers, so this speaks to me as a gross stereotypical "all oriental Asians speak like this" generalization from the writing/editing department. … and preference for sake?? girl what. are you telling me that an actor in a nationalistic movie about Nanjing of all places A. would even give [Japanese] sake the time of day and B. wouldn't be a baijiu king!!!!! I also have SERIOUS questions for who did the makeup+wardrobe for Ning's girlfriend. LMFAO for a movie about a "fashion stylist" they didn't take care to research what the street and gala fashion looks like in China. It's 2014, 2015, Hanfu movement has been in full swing, not even Angelababy beats her face like that. Also I think Ning was more southern China styled, ugh Beijing? Nah. Dude was more like from Shenzhen or at the very least Shanghai for the other Chinese city that white people would know.

Ending: I think Ryan's a bit of a bastard. His little press release comment was full of double-edged shade ("happy and confident with himself to be so accepting"). Soooo shady. No he didn't out Ning but his compliments were also calling Ning a hypocrite and a coward. But people and characters aren't nor should they be perfect.

I actually don't care about the two leads getting together in the end. However I would have preferred Ryan ending up actually visiting China for himself, and maybe even seeing a potential career there, because Ning is right, the economy and market are only growing over there, compared to stiff competition for fewer and often racist-colored opportunities in the west. Like... also seeing the gay scene in China for himself, because frankly, it exists, and Ryan should go check it out himself, we got a whole culture and history and it (the history at least, modern culture has some exchange) has nothing to do with westerner's version of gay or queerness. Ryan could totally find a Chinese boyfriend who's not closeted, and whose job isn't so high-publicity.

But at least it seems Ryan is more open to interacting with Asians/Asian community than in the beginning of the movie.

I do still think, with the type of nitpicks I had... idk. You see where I'm coming from though? One of the biggest themes of this film was "dismantling internalized racism" and "accepting who you are", but the movie committed stereotypes about China/Chinese that are incorrect to my experience and understanding, a faux pas on "knowing how you are".

Front Cover (2015) Official Trailer -  FRONT COVER is about handsome, openly gay New York City fashion stylist Ryan, who rejects his traditional Asian upbringing. Ryan is given an assignment to style Ning, a famous Chinese actor, for an important photo shoot. After a rocky start, an unlikely friendship develops between them, leading Ryan to examine his identity and consider an enticing new path for his life and career.

[hoursofreading]

While early CBT sought to help clients develop abstract capacities such as “problem solving,” DBT transformed those generic abilities into highly specific skills for handling emotions. DBT offers a menagerie of cute mnemonic devices, putting acronyms under strain to package its life advice. “TIP” skills calm your body down by using, in turn, Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation (a secret bonus “P”). “ABC PLEASE” skills encourage general day-to-day physical wellbeing (Accumulate positive emotions, Build mastery, Cope ahead; treat PhysicaL illness, balance Eating, avoid mood-Altering substances, balance Sleep, get Exercise). “STOP” skills (Stop, Take a step back, Observe, Proceed mindfully) slow you down when you’re feeling impulsive. To tolerate acute distress, “ACCEPTS” skills (Activities, Contributing, Comparisons, Emotions, Postponing, Thoughts, and Sensations) will help you distract yourself. Alternatively, you might “IMPROVE the Moment,” making use of Imagery, Meaning, Prayer, Relaxing actions, One thing in the moment, Vacation, and Encouragement.

[eliserzilber]

ABC PLEASE

Use this guide to help you develop emotional resilience and decrease suffering from difficult emotions.

A - Accumulate Positive Emotions:

- Short Term: Be mindful of pleasant events such as listening to music, watching tv, drawing knitting, etc.

-Long Term: Avoid avoiding, identify values, take steps toward goals.

B - Build Mastery:

-Plan on doing something to build a sense of accomplishment.

-Plan for success rather than failure.

-Look for a challenge and gradually increase difficulty over time.

C - Cope Ahead:

-Describe possibly triggering situations.

-Plan coping or problem solving strategies.

-Practice coping effectively.

-Practice relaxation after coping practice.

P - Treat Physical Illness:

-Take care of your body.

-See a doctor when necessary

-Take prescribed medications as directed.

L - List Resources and Barriers:

-List tools and practices that will help with vulnerabilities.

-List issues and situations that will hinder healthy practices.

E - Balanced Eating:

-Don’t eat too much or too little.

-Eat regularly and mindfully throughout the day.

-Stay away from food that makes you feel overly emotional.

A - Avoid Mood-Altering Substances: Stay off drugs and alcohol.

S - Balanced Sleep:

-Try to get 8-9 hours of sleep daily.

-Keep a consistent bedtime and wake time.

E - Regular Exercise:

-Do some sort of exercise daily.

-Aim for 20-30 minutes of physical activity.

-Build flexibility and love your body.

*More DBT guides here*