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Having bipolar disorder is just enemies to lovers but with myself and on a loop forever.
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sometimes u just gotta do things because 12 y/o you would think you’re literally the coolest for doing those things
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to think that we could stay the same
portrait of fryderyk in shifting light - richard siken // sputnik sweetheart - haruki murakami // MEMENTO MORI - welder wings // rich chocolate ice cream - butter & brioche // two slow dancers - mitski
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Sylvia Plath, from The Unabridged Journals [ID in alt text]
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Helpful Radical Acceptance Statements
Instructions: Choose three or four to say aloud. It’s okay if you do not agree with every single statement. Focus on the ones you do.
“This is how it has to be right now.”
“All my decisions have led up to right now.”
“There is no use fighting the past.”
“Fighting the past only blinds me in the present.”
“The present moment is perfect just as it is.”
“The present moment is the only moment over which I have control.”
“It’s a waste of time and energy to fight what’s already happening.”
“The present moment is fine, even if I don’t enjoy what is happening.”
“This moment is exactly the way it should be, given what’s taken place before it.”
“The present moment is a result of millions of other tiny decisions.”
Your own: ________________________________________.
Source: GuideToSelf
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DBT Skills for Healthy Distractions
Distress Tolerance Skill ACCEPTS
some of these you probably already do. good. now all you have to do is conscientiously choose them when you feel bad.
DISCLAIMER: this skill won’t magically cure your bad mood. think of ACCEPTS as a lifeboat of options for when you’re freaking the fuck out.
A-activities
deliberately distract yourself with an activity. redirect your thought back to this one action when you feel yourself seething or ruminating.
ex.-jog.
-play with your cat.
-do the dishes.
-de-clutter your room
C-contribute
wtvr it is, focus your attention on something outside of yourself in a positive way. reason: it removes you from the self-destructive behavior you’re used to.
ex.-make a gift for someone
-write a nice letter to a friend
-run an errand with your family
-donate, reblog donation posts on tumblr
C-compare
Compare yourself with people in similar situations or worse.
-watch a vlog about someone dealing with a similar issue.
-watch a bleak documentary about natural disasters
-read a book about someone getting out of a bad situation and compare it to your life.
-if all else fails, opt for schadenfreude. cringe vids and reality tv work fine.
E-opposite emotion
act on the exact opposite emotion.
ex. you’re sad. watch some stand up or listen to bad parody songs. you’re too manic. listen to calming music and sing to it.
you’re anxious. play a video game that you’re good at. *confidence boost*
P-pushing away
if you start to feel powerless, visualize yourself growing and that problem shrinking. turn the problem into an object in your head. imagine putting the problem in a box. place it inside a closet. you’ll get back to it later.
T-thoughts
stimulate your mind. watch a documentary on something fascinating, but not emotionally charged. read. learn something new. exercise your ability to think logically/reasonably again.
S-sensations
allow yourself to experience something nice this time.
lie down on clean sheets, pet a dog, cuddle. take a bath. exfoliate, smell your fav. scent. [obvi do not include what could lead to relapse].
—
now make your own list of things you like to do that fall under each category.
pro-tip: practice ACCEPTS when you aren’t feeling bad and it’ll be easier to do when you’re distressed/suffering.
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@yournewpenpal on ig
#mental health#bpd#splitting#suicidal ideation#bpd problems#bpd mood#bpd feels#bpd vent#insecurity#cptsd problems#dbt therapy
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Bull Dogs and FPs
For me: @yournewpenpal on IG
For pupper: @Cowboy_thenano on IG
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DBT Skills Training Handouts and Worksheets - Mindfulness Skills Masterpost
DBT Self-Help Resources: The following are the links to all the handouts and accompanying worksheets contained within the Module 1 - Mindfulness Skills of Marsha Linehan’s DBT Skills Training Handouts and Worksheets, 2nd Edition published in 2015.
Mindfulness Skills Handouts:
Handouts for Goals and Definitions
Mindfulness Handout 1: Goals of Mindfulness Practice
Mindfulness Handout 1a: Mindfulness Definitions
Handouts for Core Mindfulness Skills
Mindfulness Handout 2: Overview - Core Mindfulness Skills
Mindfulness Handout 3: Wise Mind - States of Mind
Mindfulness Handout 3a: Ideas for Practicing Wise Mind
Mindfulness Handout 4: Taking Hold of Your Mind - “What” Skills
Mindfulness Handout 4a: Ideas for Practicing Observing
Mindfulness Handout 4b: Ideas for Practicing Describing
Mindfulness Handout 4c: Ideas for Practicing Participating
Mindfulness Handout 5: Taking Hold of Your Mind - “How” Skills
Mindfulness Handout 5a: Ideas for Practicing Nonjudgmentalness
Mindfulness Handout 5b: Ideas for Practicing One-Mindfulness
Mindfulness Handout 5c: Ideas for Practicing Effectiveness
Handouts for Other perspectives on Mindfulness Skills
Mindfulness Handout 6: Overview - Other Perspectives on Mindfulness
Mindfulness Handout 7: Goals of Mindfulness Practice - A Spiritual Perspective
Mindfulness Handout 7a: Wise Mind from a Spiritual Perspective
Mindfulness Handout 8: Practicing Loving Kindness to Increase Love and Compassion
Mindfulness Handout 9: Skillful Means - Balancing Doing Mind and Being Mind
Mindfulness Handout 9a: Ideas for Practicing Doing Mind and Being Mind
Mindfulness Handout 10: Walking the Middle Path - Finding the Synthesis between Opposites
Mindfulness Skills Worksheets:
Worksheets for Core Mindfulness Skills
MIndfulness Worksheet 1: Pros and Cons of Practicing Mindfulness
Mindfulness Worksheet 2: Mindfulness Core Skills Practice
Mindfulness Worksheet 2a: Mindfulness Core Skills Practice
Mindfulness Worksheet 2b: Mindfulness Core Skills Practice
Mindfulness Worksheet 2c: Mindfulness Core Skills Calendar
Mindfulness Worksheet 3: Wise Mind Practice
Mindfulness Worksheet 4: Mindfulness “What” Skills - Observing, Describing, Participating
Mindfulness Worksheet 4a: Observing, Describing, Participating Checklist
Mindfulness Worksheet 4b: Observing, Describing, Participating Calendar
Mindfulness Worksheet 5: Mindfulness “How” Skills - Nonjudgmentalness, One-Mindfulness, Effectiveness
Mindfulness Worksheet 5a: Nonjudgmentalness, One-Mindfulness, Effectiveness Checklist
Mindfulness Worksheet 5b: Nonjudgmentalness, One-Mindfulness, Effectiveness Calendar
Mindfulness Worksheet 5c: Nonjudgmentalness Calendar
Worksheets for Other Perspectives on Mindfulness Skills:
Mindfulness Worksheet 6: Loving Kindness
Mindfulness Worksheet 7: Balancing Being Mind with Doing Mind
Mindfulness Worksheet 7a: Mindfulness of Being and Doing Calendar
Mindfulness Worksheet 8: Mindfulness of Pleasant Events Calendar
Mindfulness Worksheet 9: Mindfulness of Unpleasant Events Calendar
Mindfulness Worksheet 10: Walking the Middle Path to Wise Mind
Mindfulness Worksheet 10a: Analyzing Yourself on the Middle Path
Mindfulness worksheet 10b: Walking the Middle Path Calendar
Source: Marsha M. Linehan (2015) DBT Skills Training Handouts and Worksheets, Second Edition The Guilford Press
Copyright 2015 by Marsha M. Linehan.
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These are from a wonderful book called The Art Of Comforting. Check it out and learn how to be better at supporting people going through difficult things.
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some stranger in public: *laughs*
my bitch of a brain: and i took that personally
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my curse is that everything bothers me and I’m in a state of annoyance and discomfort 80% of the time
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decent articles on how to cope with bpd (for ppl with bpd)
this first one is pretty good except for the aspd name drop. it mentions childhood trauma and abuse but not the connection to csa. you kinda have to scroll a bit to get to the "what can i do about it" section though.
for ppl with bpd written by ppl with bpd. pretty alright.
fucking 1000/10! lists coping skills for certain moods and situations as well as useful sites and apps.
similar to the previous link, this one also offers several coping strategies for different situations. it also has links for more information- but i haven't checked those out yet.
honestly that's about it. i had to sift through a ton of articles with misleading titles that were actually for ppl to cope with us. and several articles to "help us" were straight up incorrect and beyond ableist. searching for non-ableist, non-demonising articles about bpd & for individuals with bpd is like looking for a needle in a haystack. except 10x harder. like someone's threatening you with a bazooka while you're trying to look. and you have hands made of jello so you can't grab anything either. and someone's crashing cymbals in your face.
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Not every story is about seeing yourself in it. Sometimes it’s about learning to see other people too.
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