Acronyms
CAPITAL D
CAPITAL B
CAPITAL T
100
T I P
Temperature Intensity Paced Breathing
100
WHAT skill
Observe
Describe
Participate
100
TIME
HOW LONG HAVE YOU BEEN IN DBT?
100
HOW skill
One-Mindfully Non-Judgmentally Effectively
200
G I V E
Gentle Interested Validate Easy Manner
200
Wise mind reminders. Set an alarm at home, at work, or (if possible) on your cell phone or watch to go off randomly or at set times. Use the alarm as a reminder to be mindful of your current activities.
200
200
LEAD US IN A BREATHING EXERCISE:
“Wise” in
“Mind” out.
10X
300
F A S T
Fair Apology-free Stick to Values Truthfulness
300
The WISE Mind is:
The Middle Path
A balance of doing and being
300
WILLING...
HAVE YOU BEEN WILLFUL LATELY?
GIVE AN EXAMPLE.
IS THERE A MORE EFFECTIVE WAY TO HANDLE THE SITUATION?
300
TALKING ABOUT PRACTICE
TASK
Commit to mindfully implementing at least two skills this week.
List now if possible
400
I M P R O V E
Imagery Meaning Relaxation
One thing at a time
Vacation Encouragement
400
TASK
Wise mind reading. To increase your desire for mindfulness, find readings or quotations that have the effect of making you actually want to practice mindfulness in your everyday life. Put these quotations at strategic spots in your life (e.g., near the coffee maker), and then while you are waiting for other things, read the inspirational messages.
400
IT'S EASY TO FALL BACK INTO JUDGEMENTS. IS STAYING JUDGMENTAL HELPING YOU CHANGE THE THINGS YOU WANT TO CHANGE, OR GETTING IN THE WAY?
NAME A RECENT JUDGEMENT YOU'VE MADE AND HOW YOU CAN REDUCE AND FOCUS ON THE FACTS.
400
Wise mind awareness of events. Notice events in your everyday life (both pleasant and unpleasant), even if they are only very small (such as warm water on your hands when washing, the taste of something you eat, the feel of wind on your face, the fact that your car is running out of gas or that you are tired).
500
D E A R M A N
Describe Express Assert Reinforce
Mindfully Act Confident Negotiate
500
ONE-MINDFULLY
One-Mindfully: Do one thing at a time. As a culture of multitaskers, this one is hard! But
this is an important one to practice. Take a moment and focus on this and only this.
500
What is Loving Kindness?
Loving kindness is a mindfulness practice designed to increase love and compas- sion first for ourselves and then for our loved ones, for friends, for those we are angry with, for difficult people, for enemies, and then for all beings.
Loving kindness can protect us from developing and holding on to judgmentalness, ill will, and hostile feelings toward ourselves and others.
500
Fun Fact
Formed in 1996, the band Drive-By Truckers spearheaded the modern alternative-country movement and has directly influenced many subsequent alt-country acts.
Their fans, also known as Truckers, hold https://www.reddit com/r/DBT/
There are currently 1510 members
dbtselfhelp currently has 21,282 readers