Jun 23, 2021
Free downloads of daily mood charts to prevent your negative moods from snowballing!
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Free downloads of daily mood charts to prevent your negative moods from snowballing!
how to use mood charts + why i like them better than dbt diary cards
download your own here
@yournewpenpal on ig if you wanna chat 💟
My theory on the logic behind why B&W thinking makes sense to Borderlines and some things we can do to stop splitting all. the. damn. time.
DBT Tip of the Day: Validation
Validation is the act of showing understanding, acceptance, sympathy, & acknowledgment in a genuine manner. You can do this by listening, gathering information to understand the other person. Reflect upon what they've said by showing sympathy & gaining their perspective. Communicate back the wisdom in what they are saying; the "grain of truth". You can validate another person's feelings, wants, difficulties & opinions with agreeing with them. This skill has the potential to affect the quality of relationships more than any other skill , & it does wonders in customer service.
DBT Tip of the Day: GIVE
Guidelines for Relationship Effectiveness, or keeping the relationship: (be) GENTLE, courteous & temperate in your approach. No attacks, threats, or judging (act) INTERESTED by listening to the other person VALIDATE, or acknowledge the other person's feelings, wants, difficulties & opinions about the situation (use an) EASY MANNER. Smile!
DBT Tip of the Day: FAST
Guidelines for Self-Respect Effectiveness, or keeping your respect for yourself: (be) FAIR to yourself & to the other person (no) APOLOGIES or overly apologetic behavior STICK to your own values (be) TRUTHFUL. Don't lie, act helpless when you're not, or exaggerate
DBT Tip of the Day: DEAR MAN
Guidelines for objective effectiveness, or getting what you want: DESCRIBE the current situation EXPRESS your feelings & opinions about the situation ASSERT yourself by asking for what you want or saying no clearly REINFORCE or reward the person ahead of time by explaining consequences... (stay) MINDFULL by keeping your focus on your objectives. Be a "broken record" & ignore attacks or attempts to divert you APPEAR confident & effective NEGOTIATE. Be willing to give to get, & be open to turning the tables, asking for a compromise or alternative solution