Use these DBT Flashcards to help review your DBT skills!
Accepts
(Distract)
A- activities: do something active
C- contributing: help someone else
C- comparisons: think about times you’ve been worse
E- create a different emotion
P- push away the thoughts/feelings
T- think about something else
S- create different physical sensations
IMPROVE the Moment
I- imagine a safe, relaxing place or a successfully resolved situation
M- find or create some meaning to your life
P- pray
R- do something relaxing
O- do one thing in the moment; focus on the present
V- do activities that simulate a mini vacation
E- encourage yourself
Pros & Cons
Think of all the positive consequences of tolerating the distress. Imagine how good you will feel if you achieve your goals, if you don’t act impulsively.
Think of all the negative consequences of not tolerating your current distress. Remember what has happened in the past when you have acted impulsively.
Self Soothe
Vision: look at something beautiful, be mindful of your surroundings
Hearing: listen to soothing music or sounds
Smell: use scented candles or oils
Taste: eat something mindfully, drink tea
Touch: wrap yourself in soft fabrics, touch your pet, etc
Radical Acceptance
Acceptance is acknowledging what is
Freedom from suffering requires acceptance
Deciding to tolerate the moment is acceptance
Acceptance is not approval
Willingness
Willingness is accepting that you are part of a world greater than yourself
It is being open minded
It is a focus on being effective rather than willful
Willingness is playing the cards we are dealt
Half Smile
Turn up the corners of your mouth in a tiny smile
Smiling tells your brain you’re content
It cultivates willingness
Willing Hands
Open your hands and place them palms-up on your lap
If standing, keep them open and relaxed
This cultivates willingness
Turning the Mind
When you begin to turn away from acceptance, turn your mind back to it
Make the choice to accept again and again
Do not judge yourself from straying
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