Use these DBT Flashcards to help review your DBT skills!
PLEASE
Reduce your emotional vulnerability
PL- treat physical illness
E- balanced eating
A- avoid mood altering drugs
S- balanced sleep
E- balanced exercise
Build positive Experiences
Do pleasant things that are possible now
Make changes in your life so that positive events will occur more often
Work on strengthening relationships
Avoid avoiding
Build Mastery
Try to do one thing a day to make yourself feel competent and in control
Choose from something you’re good at or something you want to work on
You can build mastery by doing household chores too
The Emotional Process
1. Prompting event
2. Interpretation of the event
3. Body response to emotions
4. Action urges
5. Expression & communication
6. Emotion name
7. After effects
Identifying and Describing Emotions
Use body sensations to inform
Watch out for secondary emotions- reactions to the first emotion
Be mindful of how you feel, use your Wise Mind
Opposite Action
Every emotion has an action urgeTo change the emotion, do the opposite action from the urge
Fear = hide ? approach
Shame = conceal ? reveal
Anger = attack ? kindness
Sadness = avoid ? approach
Ride the Wave
No emotion lasts forever
They come and go like waves
Accept that the emotion will pass
Use Distress Tolerance skills to get through the moment
Letting Go of Painful Emotions
Observe your emotion
Experience your emotion fully
Remember: you are NOT your emotion
Respect, love your painful emotions
Let them go
Opposite Action
Every emotion has an action urgeTo change the emotion, do the opposite action from the urge
Fear = hide ? approach
Shame = conceal ? reveal
Anger = attack ? kindness
Sadness = avoid ? approach
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