I had an Ah-Ha moment last night. I realized that there are the distinct languages of Alcoholics Anonymous (AA), Dialectical Behaviour Therapy (DBT), and Cognitive Processing Therapy (CPT). August 1st, 2023 – After decades of struggle, I reentered the rooms of Alcoholics Anonymous, accepted I am an alcoholic and embraced Step 1. Next, I dove…
Tag: Middle Ground and Dialectical Behavior Therapy
Living With Borderline Personally Disorder – DBT – Skills Thermometer – A DBT Skills Anchor Chart
DBT Skills Thermometer Once the group went through the 4 DBT sections of Mindfulness, Distress Tolerance, Emotional Regulation and Interpersonal Effectiveness, this lovely Cheat Sheet or Anchor Chart was given to us as a sort of wrap up of the skills and the group. I find it so very helpful. Perhaps, this can help you,…
Living With Borderline Personality Disorder – Highlights Of DBT’s Interpersonal Effectiveness Skills
DBT & Interpersonal Effectiveness Skills Goals of Interpersonal Effectiveness: Factors in the Way of Interpersonal Effectiveness: Objectives – Obtaining Them Skillfully: Clarifying Goals In Interpersonal Situations: Guidelines For Objectives Effectiveness: Getting What I Want (DEAR MAN) Guidelines For Relationship Effectiveness: Keeping The Relationship (GIVE) Guidelines For Self-Respect Effectiveness: Keeping Respect For Yourself (FAST) Troubleshooting: When…
Living With Borderline Personality Disorder – My Ability To Self-Validate Grows When I Live In Alignment With My Values
An Unclear & Unstable Self-Concept Those with BPD struggle with having an unclear and unstable self-concept – meaning to be aware of and have a collection of beliefs – morals and values – about ourselves and how we see ourselves in the world. Therefore, if I do not know what I believe in, what my…
Living With Borderline Personality Disorder – Highlights Of DBT’s Emotional Regulation Skills
DBT & Emotional Regulation Skills Goals of Emotional Regulation: Understanding and Naming Emotions: Core Emotional Regulation Skills: Focused Emotional Regulation Skills Tidbits of Helpful Information Check the Facts How to Check the Facts: Ways To Describe Emotions Emotions That Fit The Facts Opposite Action How To Do Opposite Action: Opposite Action For Emotions Problem Solving…
Living With Borderline Personality Disorder – Highlights Of DBT’s Mindfulness & Distress Tolerance Skills
DBT & Mindfulness Skills Goals of Mindfulness Practice: Core Mindfulness Skills: Focused Mindfulness Skills Nonjudgmental How to Practice Being NonJudgemental: Practicing Effectiveness Half Smile Willing Hands Half-Smiling Willing Hands tells my body there isn’t a threat. To me, this dolphin is a beautiful example of Half-Smile Willing Hands with her sweet face and outward pectoral…
Living With Borderline Personality Disorder – Unstable & Fragile Identities
Identity Problems and BPD From Chapter 7, page 99 of Borderline Personality for Dummies: Those who suffer from BPD often have the feeling that they’ve lost their identity. Unlike those who’ve lost their financial or online identity, people with BPD have lost something dearer and more fundamental. They lack a sense of who they are…
Living With Borderline Personality Disorder – Coping With The Inner Critic
That Inner Critic Everyone has an Inner Critic. What does my Inner Critic say? She says things like: People are mad at you. People do not like you. I am in trouble. I have done something wrong. Other people are right and I am wrong – I must defer. I must defer to those who…