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DBT 2B6C0EC8d01

BREATHE ACCEPT MINDFULNESS OBSERVE CHANGE EMOTION REGULATION NAME THE EMOTION OPPOSITE ACTION IT WILL PASS DISTRESS TOLERANCE INTERPERSONAL EFFECTIVENESS IT IS AS IT IS focus THIS MOMENT TURN THE MIND THINK BUILD POSITIVE EXPERIENCES LISTEN 20minutes LETTING GO DISTRACT SOOTHE SIEVE or

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2K views

DBT 2B6C0EC8d01

BREATHE ACCEPT MINDFULNESS OBSERVE CHANGE EMOTION REGULATION NAME THE EMOTION OPPOSITE ACTION IT WILL PASS DISTRESS TOLERANCE INTERPERSONAL EFFECTIVENESS IT IS AS IT IS focus THIS MOMENT TURN THE MIND THINK BUILD POSITIVE EXPERIENCES LISTEN 20minutes LETTING GO DISTRACT SOOTHE SIEVE or

Uploaded by

drgvenkman
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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THE DECIDER

? ACCEPT CHANGE ?
MINDFULNESS DISTRESS EMOTION INTERPERSONAL
TOLERANCE REGULATION EFFECTIVENESS
BREATHE OBSERVE IT WILL PASS NAME THE OPPOSITE
EMOTION ACTION

IT IS AS IT IS
FOCUS THIS TURN THE THINK BUILD LISTEN
MOMENT MIND POSITIVE
EXPERIENCES

20minutes
LETTING GO DISTRACT SOOTHE SIEVE OR GIVE & TAKE MAINTAIN
SPONGE? RELATIONSHIP

VALUES IMPROVE PLEASE BUILD


MASTER
ASK BRIDGES
or
SAY

NO
THE MOMENT

THE BPD TOOL PRACTISE PRACTISE PRACTISE GET.gg


www.getselfhelp.co.uk © Michelle Ayres & Carol Vivyan 2010. Permission to use for therapy purposes. www.get.gg
THE DECIDER
STOPP
IMPROVE
 STOP!
 Imagery
 Take a breath
 Meaning
 Observe – what am I reacting to? Where is
 Prayer / Spirituality / Affirmations
my focus of attention?
 Relaxation
 Pull back – put in some perspective – what’s
 One thing at a time
another way of looking at this?
 Vacation / ‘Me’ time / Time out
 Practise what works! – what will help most?
 Encouragement

Use the skills from your Lifejacket


PLEASE MASTER
Each skill will take you one step
 Treat PhysicaL Illness
back from the cliff edge
 Balance Eating
 Avoid mind-Altering drugs
 Balance Sleep
DEARMAN  Get Exercise
 Build MASTERy
 Describe the current situation
 Express feelings and opinions
 Assert by asking, or saying no
 Reinforce/Reward the person ahead of time GIVE
 Mindful of objectives without distraction
 Gentle manner without attack or threat
o Broken record
 Interested in the other person
o Ignore attacks
 Validate other person without judging
 Appear effective and competent
 Easy manner with humour or a ‘soft sell’
 Negotiate alternative solutions
o Turn the tables

www.getselfhelp.co.uk © Michelle Ayres & Carol Vivyan 2010. Permission to use for therapy purposes. www.get.gg

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