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/

Created by

Bethany Woodworkplaycreate.co.uk