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DBT tehnike

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Aleksandra Aleksandra
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28 views12 pages

DBT tehnike

Uploaded by

Aleksandra Aleksandra
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Free

Practices
Practice a
Teflon Mind
Practice having a Teflon Mind today.

Do not react to potentially stressful


situations, criticisms, or anything else
that might “stick” to you and cause
needless suffering.

Instead, let these experiences slide


right through your awareness, like
water off a duck’s back.
ACCEPTS:
Sensations
Distract yourself with healthy
Sensations.
Get up and dance to loud music, suck
on sour candy or a lemon slice, take a
hot or cold bath or shower, or deeply
inhale a strong but pleasant scent,
such as peppermint.
Wake up any or all of your senses in a
vigorous way, and notice any changes
in your experience.
Create a sensations toolkit, with all of
your favorite ways to invigorate your
senses, and use your tools.
Radical
Acceptance
Philosopher and psychologist William
James once said, “The first step in
overcoming any misfortune is to allow
it to be.”
Acceptance is not saying what
happened is okay, and acceptance is
not giving up or giving in. Acceptance
is acknowledging reality so you can
marshal your psychological and
emotional resources to move forward
and heal.
Learning to accept reality, and then
using your skills to be as effective as
possible, is the path forward and the
way to end suffering.
Spend the next few minutes
contemplating the role of acceptance
in your life.
Ride the Wave:
Urge-Surfing
Our urges have high and low points—
ebbs and flows that we can ride. To
Ride the Wave, you must practice
acceptance of the urge. It is not a
command, and you are not to act on
it. Instead, simply observe and float
with it.
Start to practice urge-surfing with low-
level urges, and remember that even
world-class surfers stay out of the
ocean when a tidal wave is coming in!
If an urge is too high, practice other
distress tolerance skills.
Opposite to
Emotion
Opposite to Emotion, or O2E for
short, means you act opposite to the
behaviors certain emotions pull
you into.
Depressed people isolate and
become inactive. In this case, the
O2E behaviors are to reach out and
increase activity.
Anxious people avoid, and angry
people attack. In these cases, the O2E
behaviors are to approach what you
fear, and gently avoid the targets of
your anger.
Whenever an emotion you do not
prefer pulls you into a behavior
that feeds it, act opposite to it to
experience a change.
FAST:
Self-Respect
Effectiveness
The acronym FAST has the building
blocks for self-respect. Building your
self-respect is key to feeling better
about yourself and having better
relationships with others.
In all of your interactions, consider
the question of how you want to feel
about yourself after the interaction.
Also, remember that you have a
right to self-respect. If you struggle
with this belief, then repeat the
mantra “I have the right to feel good
about myself” whenever your sense
of self-respect waivers.
FAST:
Be Fair
Be Fair to yourself and to other people.
Consider times when you hold yourself,
or others, to unreasonable standards.
Ease up, or increase, those standards so
as to be equitable. Treat others the way
you want to be treated, and expect
others to treat you with respect too.
Think about your most important
relationships. Are you and others
practicing fairness?
FAST:
No Apologies
No Apologies means you do not make
unnecessary apologies. Like dripping
water, this type of apology erodes your
bedrock of self-respect. You need not
apologize for having an opinion, for
needing assistance, or for situations for
which you are not responsible.
Notice the circumstances in which you
apologize, and begin to resist overly
apologetic behaviors.
FAST:
Stick to Values
Stick to Values means that your
behaviors need to reflect your value
system.
Take time to write down your values,
or what is most important to you.
Examples of important values might be
family, safety, financial security, honesty,
and fun. If needed, search online for a
values inventory to complete.
Self-respect comes from sticking to
those values as demonstrated by your
behaviors.
Read your list of values every morning,
and think specifically about how you
will live your values each day. When
your values come in conflict, choose
your course of action based on what is
most important to your self-respect.
FAST:
Be Truthful
Be Truthful. Avoid lies and excuses, and
instead take responsibility for your
choices, being accountable to yourself
and others.
Think about the times in which
dishonesty caused you trouble, or kept
you stuck. Alternatively, think about
the relief that has come to you from
truthfulness.
Commit yourself to honesty.
Order Your
Copy Here!
bit.ly/DBTDECK

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