DBT Skills Masterpost (For People with BPD)
DISTRESS TOLERANCE - Skills for when your negative emotions are at their strongest
Quick Summary of Skills Used
When You Can’t Change Something/Need to Accept It
Getting Through Something Very Hard
Taking Care of Yourself In An Emotional Crisis
If You’re Overwhelmed with Emotion
Simple Steps to Getting Through the Night
Stopping an Impulse
EMOTION REGULATION- Skills for all of your emotions and becoming happier over time
What is emotion regulation?
How do BPD emotions work?
Describing your own emotions
Why it is good to have emotions
A VERY HELPFUL WAY TO KNOW IF AN EMOTION IS VALID
Primary and Secondary Emotions
Becoming Less Vulnerable to Emotions
When You Want to be Positive
Letting Go of Something
When You Really Want to Stop an Emotion Pattern
Interpersonal Effectiveness- How to make and keep relationships and be skillful in them
Overview
Getting What You Want From Someone Else
Keeping a Relationship
Respecting Yourself In A Relationship
Challenging Your Thoughts
Determining Intensity of a Situation
Important
Things that ruin relationships
MINDFULNESS- Calming yourself and being in the moment
Observing
Describing
Participating
Non-Judgmental
Being in the Moment
Being Effective
Knowing What You Want or Need
Diagram of Knowing What You Want or Need
REMEMBER
1. Improvement takes time in any area.
2. You may not see results right away or how you want them, but that is okay. Over time you will find skills that work for you.
3. DBT is a very intense 4-6 month program that can not be completely summarized in a post on Tumblr. See if you can find a DBT clinic in your town. If you can go, you should.
4. Any behavior can be changed, even though it is hard sometimes. Being an emotionally intense person can not be changed.
5. You are lovable.
6. You are important.
7. You will get through this.
Message me on this blog if you have questions about DBT or want to talk about using skills. I have BPD and have completed DBT.
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