Positive coping skills
This includes writing down your thoughts
Journaling
Drinking something to feel better
Alcohol
List of coping skills
Wellness toolbox
This is the first part of DBT. it can be thought of as meditation or a way of thinking
Mindfulness
A common symptom of this is loss of taste and
Covid 19
Usually involves crayons, colored pencils and a picture
Coloring
Being by yourself too much
Isolating
List of things you need to do daily, weekly and/or every now and then to stay well
Maintenance list
This set of skills help you when you become overwhelmed
Emotion regulation
This food group includes things such as cakes, ice cream, candy etc and should be eaten sparingly
Sweets
Can include painting, drawing, crocheting, scrap booking etc
Art/ creative coping skills
Lashing out at others
Anger
List of symptoms when things aren’t going well
When things are breaking down
Helps you deal with other people
Interpersonal skills
The minimum amount of water you should drink daily
64 ounces
Noticing surroundings without judgement. Letting thoughts come without judgment
Mindfulness or meditation
Taking substances to make you forget,not feel
Self medicating/drugs
When you need help from others. Does not always mean going to the hospital
Crisis plan.
This set of skills helps you deal with extremely uncomfortable feelings or circumstances. You would use these skills to avoid a crisis
Distress tolerance
You should do physical activity how many times a week
3 times a week
Can involve singing, dancing to songs
Music
This is legal to smoke
Cigarettes
What does WRAP stand for?
Wellness recovery action plan
What does DBT stand for?
Dialectical Behavior Therapy
The 5 food groups are
Carbs/breads, meats, dairy, fruits and vegetables and sweets