DBT
DBT
What are my life goals?
MindfulnessI choose to accept this moment
Mindfulness Exercises:
Body ScanMindfulness of breathDaily mindfulness: brush yourteeth or drink tea mindfullyMindfulness of your hand
Dropping anchor: put yourfeet on the floor notice themthere etc ...
Notice Five thingsyou can see,hear, smell etc
If I make space for these feelings. They will pass
Anger Anger Anger Anger
These are thoughts. I place them gently on a cloud or watch them pass downstream
I’m rubbish
Nobody likes me
I can’tdo this
How can I ground myself?
What helps me to ground?
What are the pros and cons?
PROS
CONS
Do I need to check the facts?
Am I making a judgementWhat am I assumingWhat are the ACTUAL FACTS
How can I improve this moment?
Go for a walk
See a friend
Watch a film
What helps me to improve the moment?
What does wise mind say?
Emotion Mind
feeelingsanger
stressanxiety
sadness
Rational Mind
past experience
research
logic
statistics
Wise Mind
I feel this& I know this
So I willdo this
Am I in emotion mind?
I’m so angryand frustrated
I should give up
Nobodycares
It’s sounfair
What helps me get into Wisemind?
S: Stop!T: Take a step back.O: Observe what’s going on both inside of you and around you.P: Proceed Mindfully.
TIPT-Temperature change: or the ice dunk *DO NOT USE THE ICE TECHNIQUE IF YOU HAVE A HEART CONDITION OR HAVE HAD A HEART ATTACK*.
TIPI-Intense exercise:
What exercise works for me?
TIPP - Progressive Relaxation:
What resources have I tried?e.g. youtube/ apps/ CDs
Notice the sweet spots
The sweet spots in my life
Can I make lemonade from this lemon?
Lemonade
Does this belong in my sieve or my sponge?
What can I keep in my sponge?
What do I need to put in my sieve?
Getting What I Want
DescribeExpressAssertReinforceMindfulAppeared confidentNegotiate
I’d like to exchangethis faulty
item
Gentle Interested Validate Easy manner
Looking after my relationships
GIVEHow can I help?
Fair No Apologies Stick to values Truthful
Can you dothis for me?
FAST
Keeping my self respect
Be e�ective - focus on what works
What works for me
Other resources:
Book:The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance by Matthew McKay & Jeffrey C Wood
Apps:Calm HarmDistrACT
Other resources:
Information:https://www.getselfhelp.co.uk/dbt.htm
https://www.mind.org.uk/information-support/drugs-and-treatments/dialectical-behaviour-thera-py-dbt/accessing-dbt/