#dialectical behavior therapy

[serenityquest]

[phoenix-positivity]

Here are some links to worksheets about anger (you can download the pdfs for free and print them):

The cycle of anger

The anger iceberg

This worksheet discusses when your anger might have become more of a problem rather than a healthy emotion.

A small introduction to anger management

The 'anger thermometer' to identify your own gradations of anger

Anger warning signs

Anger stop signs (intended for children but I like this too)

Worksheet to identify triggers

A summary of anger management skills

Coping skills to deal with anger

The 'urge surfing' technique

Improving the moment when in distress worksheet

Distress Tolerance Skills (self-soothe with senses / distractions)

Distracting from distressing emotions worksheet

Interpersonal Effectiveness Skills (communicating needs, fostering positive interactions and self respect)

Communicating needs worksheet

Emotional Regulation Skills (opposite action, fact-checking, paying attention to bodily needs, guiding focus back to positivity)

Brief explanation of some relaxation techniques to use when angry

Questions to ask yourself about anger (good journalling prompts)

The 'fair fighting rules' aka how to engage healthily in arguments

Template for keeping an 'anger diary'

Template for keeping a 'coping skills log'

[eliserzilber]

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*

[chronicsymptomsyndrome]

That one trend but it’s one increment at a time bc rejection sensitivity dysmorphia has me scared of looking like an idiot with 4 notes ahaha

50 notes & I will

drink more water (easy since I drink like none ever)

regularly post lil hydration reminders

set a new goal

[worldwidewet]

Can I have advice on how to advocate for myself?

I am one of the alters in a system, I think I front the most often after the host, and I have met a mental health professional I feel very unsure of.

I have developed some skills to stop and analyze situations before I act thanks to a DBT skill course, but I have currently only come to the "stop" and "notice I feel bad" stage in this analysis. Anything else feels fuzzy and difficult.

On one hand, he seems like he is genuinely interested in our general wellbeing.

On the other hand, in my opinion, he seems to be pushing towards integration without having us on board with that. I understand this is not necessarily bad, and that I am in a strong emotion right now, but it is setting off all of my alarm bells. I feel like he isn't listening. I feel like he doesn't understand. I feel like he is pushing us to talk about ourselves in a very specific way as to go towards integration. Some things that I can't put into words makes me feel like we are like a project to him, a problem to be solved, and that disagreeing would make him personally upset. I recognize logically that I could be wrong, and that my impulse to change care provider is just that, an impulse guided by a strong emotion.

Okay, therapy speak nuance over. Cancelling therapy forever. In self defence...

Basically, how do I figure out if this is a real threat or a perceived threat and how I should act in order to get to a place that is actually safe?

(I'm tagging this with different related tags in order to find help, I'm not claiming all these tags apply to me)

[borderline-corner]

DBT Resources Masterpost

Helpful resources for all your Dialectical Behaviour Therapy needs! I will be updating this post as I find more.

The Dialectical Behavior Therapy Skills Workbook by M. McKay, J. Wood and J. Brantley : A clear and concise guide to the basics of learning DBT skills.

The DBT Travel Guide app on the App Store and on Google Play: Quick list of DBT skills to try for your specific emotion, also includes an interface for diary cards.

DBTSelfHelp.com: A variety of tools including videos, articles, flash cards, DBT skills, etc.

Dialectical Behavior Therapy Official Site

Therapist Aid DBT Worksheets

DBT Tools: An index of DBT skills.

Psychology Today: Search engine for mental health professionals in your area with the ability to filter for specific issues and therapy modalities.

[handageddon]

What would be a good way for you to recover? I can see how just not knowing would be retriggering

Yeah and in the case of someone dealing with very specific symptoms, the focus of the therapy would be how to deal with the emotions. But I feel like I'm being turned down by the therapists when I don't have the "correct" emotional responses so they don't have anything to "correct". They just go... well, I can't help you with that. They think I'm holding my cards too close to my chest, but I've never suppressed an emotion in my life I legit just am clueless.

I probably just need a team of people to call me at scheduled points in the day to coax/ch me through what a normal life is like, or as close to normal as we can salvage.

But I don't think that kind of thing exists! At least not on my budget.

Somatic experiencing, internal family systems, and schema therapy... I just fail to see them as helpful because I don't experience my struggles as PTSD flashbacks.

I only get emotional when I'm required by the therapist to explain that gap in my knowledge, and them they get to go through the motions of "teaching" me the soothing skills that I already know.

Idk, maybe it's just the way I communicate my needs is entirely wrong. When I say I want to recover from child abuse. For a lot of people that probably STARTS with cbt/dbt but maybe since that's what I sign up for, all the therapists can do is wonder why I signed up and then try to "gotcha!" me into being emotional.

[bpd-aware]

[thedialup]

[oceangemstone]

therapy resources / schema therapy / dbt/dialectical behaviour therapy / internal family systems / meditation / c-ptsd etc. resources

this is a link to my personal google drive, it has lots of dbt stuff, some random other resources that either i or my friends have found helpful incl. DID/OSDD/dissociation resources, & some handouts from a personality disorder program i did (was aimed at pplwbpd officially but the staff all refer to it as the "personality disorder clinic", fwiw)

bunch of other stuff under the cut including video content if that's more your thing

DBT stuff

this subreddit is a wonderful community, usually helpful with questions & has some resources linked also:

https://www.reddit.com/r/dbtselfhelp/ https://dbtselfhelp.com/

TIPP skills (from dbt/distress tolerance unit but deserves distinction. biochemical benefit > psychological benefit. at least for me)

https://manhattancbt.com/dbt-tipp-skills/ https://in.nau.edu/wp-content/uploads/sites/202/TIP-Skills.pdf

also emotional freedom tapping / eft (not a tipp skill iirc but it should be, one of the few things that kinda works for me)

https://www.health.com/emotional-freedom-technique-8399985

SCHEMA THERAPY

"client's guide to schema therapy"

https://disarmingthenarcissist.com/wp-content/uploads/2021/09/clientsguideSchemaTherapy.pdf

(the website name is very questionable but i can't find the pdf for free anywhere else orz. this is a good starting point for schema therapy tho. sorry y'all. i will steal it for my google drive when i have time)

https://www.psychologytools.com/professional/therapies/schema-therapy

^THAT LINK stuff is not free!!! BUT you can find a lot of them with this google search:

[title of worksheet/handout] -site:psychologytools.*

ex. i search the following: "unhelpful thinking styles" -site:positivepsychology.* ...and this pops up, tadaaaa:

https://talkheart2heart.org/resources/unhelpful-thinking-styles/

(i'm just linking the paid site because i cant find them gathered like that anywhere else… dont have time to search each one individually rn lol. maybe another day)

free stuff:

https://positive.b-cdn.net/wp-content/uploads/2021/01/Schemas-Needs-and-Modes-Reference-Sheet.pdf (overview) https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-020-0392-y/tables/1 (more detailed info on each schema) http://www.schematherapy.com/id72.htm (more info on modes) https://positivepsychology.com/schema-therapy-worksheets/ (a few worksheets linked on that page)

if video content is more your thing:

DBT UNITS:

interpersonal effectiveness extras: https://www.youtube.com/playlist?list=PLwPrhSDQ0V_tBg36U3wWZpLopxJBurSsq

"middle path" skills: https://www.youtube.com/playlist?list=PLwPrhSDQ0V_uB2e7Y570ihYBEYd7dK9Sv

"radically open" skills: https://www.youtube.com/playlist?list=PLwPrhSDQ0V_udTjVVHhz5e1wzOSDyVeN2

DBT expanded edition: https://www.youtube.com/playlist?list=PLwPrhSDQ0V_vjlYkkflUDRmfhw_hM13M-

more DBT, videos by Dr. Thomas R. Lynch: https://www.youtube.com/playlist?list=PLkKKzTWUSjRhnRr5Pe2GMA7VDg_E8wBcm

DBT skills animations:

https://www.youtube.com/playlist?list=PL4Qw4-tlRJe-T2l5MtFOsLkTIkfZqjobY

--

FAMILY SYSTEMS + ATTACHMENT

Patrick Teahan channel:

(great channel run by a mental health practitioner who has experienced childhood trauma, he gets it. check out the playlists tab. he also has some free resources/worksheets on his website which is linked on his channel iirc)

attachment styles playlist by Jennifer May, Ph.D: https://www.youtube.com/playlist?list=PLwPrhSDQ0V_smHuEjj2CxW4u7J_FozLlS

Crappy Childhood Fairy channel: https://www.youtube.com/@CrappyChildhoodFairy/playlists

(cptsd content mostly, haven't watched much of her stuff but i liked what i did see. she isn't certified but she is someone who experienced childhood trauma as well).

healing cptsd (small channel, few videos but good info iirc): https://www.youtube.com/@healingfromcomplexptsd2767

MEDITATION

(i cannot recommend her channel enough… i don't watch her longer videos/seminar(?) stuff but her meditation videos are like. actually helpful lol? i find a lot of that stuff not helpful at all but something about her is very calming and open and grounding. love her)

--

MISC

Rachel Richards massage channel:

https://www.youtube.com/@rachelrichardsmassage9660/playlists

(she has some great videos for somatic symptoms... some playlists focus on anxiety relief, breathing/relaxation, posture/mobility, sleep, etc.)

-

Dr Daniel Fox channel:

https://www.youtube.com/@DrDanielFox/videos

(cw: ableism/ableist language toward cluster b's is present on this channel, he just has a LOT of videos so i include the link... like if youre looking for something specific to do with pd traits, there's a good chance you can find SOMETHING here. *i have mixed cluster b traits incl. the more demonized ones disclaimer*. but yeah steer clear if that bothers you)

-

Struthless channel:

(mostly adhd/exec dysfunction/motivational advice stuff but i find his videos like actually kinda inspiring/motivating so i'm including it here since not a lot of stuff... feels motivating to me at all ever. but i never regret clicking on his vids! good motivational speaker lol)

-

that's all i can think of rn please lmk if any of the links are broken or like... if you have a question u think i can help w ^-^

[florealstudy]

🎃 October Journal 🎃

👻 Studies: I focused on Dialectical Behavior Therapy (DBT) mindfulness skills. It's always good to study DBT, I love this approach so much!

🍂 Mental health: I've had my ups and downs, but it's been a good month in general. Spent my birthday studying at the local library and then went to a coffee shop. It was a great day! I have the tendency to stay inside my house, so being able to study somewhere different made me feel good.

🕸️ Songs, movies, books & tv shows: I spent the month watching Love & Death, Candy and The Girl from Plainville. Also, me and my best friend (@lonelyasachurch luv u!) watched spooky movies together. She's not into horror but watched Scream with me and enjoyed it!

🍬 I’m proud of myself for… never giving up even when I'm going through hard times, allowing myself to have fun on my birthday and being able to go out of the house to study!

[templetv]

me (in the middle of an episode) when the dbt skills don't instantly make me feel better even though I'm trying really hard

[eliserzilber]

ACCEPTS DBT Worksheet

*Corresponding DBT Skill*

This worksheet is a way for you to plan ahead and show up for yourself when you're in distress.

Print this out, fill it in and have it as a tangible list of things to take your focus off the emotional storm and avoid harmful coping mechanisms. 

List activities that will take your focus in the moment (for example draw, play a video game, put together a small puzzle)

List things you can do with someone who calms you (for example help with washing dishes, fold laundry, cook a meal)

List 2 times before when you were struggling emotionally and got through it (to remind yourself that you have before and can survive again)

List things you can do to activate opposite emotions (for example watch some funny videos to counteract sadness with laughter)

List numbers you can call for help (For example a crisis hotline, therapist, or loved one)

Bonus Project: Self-Soothing Tool Box 

Fill a small box with anything that you can grab in a moment of stress to occupy your 5 senses.

This can include things like fidget toys, stress balls, mini plushies, small puzzles (25 pieces or so), a laundry sheet or perfume that calms you, a print out of the lyrics to one of your favorite songs, photos of loved ones, a Box Breathing guide, post-it notes with helpful affirmations, and even sour candies or mints.

The goal here is to have a go-to collection of self-soothing assistants so you're not searching and struggling in the midst of your distress.

*More DBT Skill guides here*

[illustrioussanguine]

Crosswords are the favored holiday pastime of everyone in my immediate family except me. Thus, allow me to share their tradition with you in my own special way, where “special” does not necessarily mean “good.”

Merry Christmas to those of you who care about that kind of thing, and Happy New Year’s.

[tears-of-amber]

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 🥀

[cyberpunkboytoyarchive]

To be merely a top or a bottom is not dialectical. To truly embrace your wise mind you must become a vers