Peers
You're at work and a coworker asks if you want to go on a smoke break and hit their dab pen.
Say no (options you are too busy, on parole, don't smoke, etc.)
You buy an outfit and start comparing you body to everyone else.
1. Self love/compassion
2. Talk to someone you trust
You fail your driving test.
1. Let yourself express your emotions
2. Try again
You partner keeps bailing on date or doesn't seem to want to spend time with you.
1. Find someone to talk to about your feelings
2. Talk to them using the DBT skill DEAR MAN
3. Set boundaries/expectations
A younger sibling or family member scribbles in permanent marker on shoes you saved up months to buy.
1. Walk away
2. Talk to an adult
3. Problem solve ways to fix or buy new shoes
Your best friend ghosts you and won't talk to you. You feel alone and betrayed.
1. Try to talk to them in person using the DEAR MAN skill
2. Try to make new friends
3. Talk to a family member or someone you trust
You wake up and feel depressed/down. You think "I don't want to get up for work/school. I'll just lie in bed."
2. Talk to a mental health professional/someone you trust
3. Get up and start your day with something that brings you joy.
You ask someone on a date, who says no.
1. Express feelings in a safe way
2. Talk to someone you trust
3. Find someone else/build other relationships
Your partner invites you to a party where you know there will be drugs and alcohol.
1. Discuss with them about your sobriety or goals (get off probation)
2. Set boundaries
3. Talk to someone you trust to get ideas and express your feelings
Your parents ground you right before a big event (concert, party, sports event).
1. Use the DEAR MAN skill
2. Find healthy ways to express your feelings
3. Radically accept and set new goals
1. Set boundaries with them
2. Talk to them about how their words make you feel
3. Talk to someone you trust
While in therapy, you remember a painful trauma. You feel upset, but don't want to cry because you think you would look "weak."
1. Tell the therapist how you feel.
2. Let yourself cry
You fail an important exam.
2. Talk to teacher/professor
3. Study and try again or find ways to make up the credit
Your partner says, "Why can't you get over your trauma/substance use. I want to live a normal life."
1. Talk to them calmly (using DBT or other skills) about how their words impact you
2. Seek support
Your grandparents blame you for the family's problems.
1. Talk to them about how their works impact you
2. Seek support
3. Find ways to disengage from them in healthy ways
Someone spreads a hurtful rumor about you.
1. Talk to someone you trust.
2. Ignore the rumor.
3. Talk to the person about the impact of the rumor.
You see someone staring at your self-harm scars.
1. Ignore them
2. Talk to a trusted person
3. Express your feelings
You don't get accepted into the college or job you really wanted.
1. Express feelings in a healthy way
2. Find other jobs/colleges you want and apply there
3. Keep trying
There is a relationship that you know is toxic, but you keep feeling drawn back in.
1. Talk to someone you trust
2. Identify your values and goals
3. Decide how to stay away
You hear your parents arguing and yelling at eachother.
1. Leave the situation
2. Seek support
3. Find ways to express how you are feeling in a healthy way
Your at a friends house and they bring out your DOC.
1. Set boundaries with them
2. Leave
3. Call a safe support person for advise
You are feeling numb/depressed. You have the thought, "it doesn't matter if I live or die."
1. Talk to a trusted family member
2. Talk to a mental health professional
3. Call 988 or other mental health hotline
You get fired or laid off from a job.
2. Seek support
3. Look for other opportunities
You find out that your partner is having an affair.
1. Express your feelings in a healthy way (seek support, talk to someone you trust, etc.)
2. Communicate with them in a healthy way/set boundaries
3. Stick to you values
Your parents are criticizing/putting you down.
1. Leave the situation (DBT Stop skill)
2. Seek support
3. Talk to them, find ways to express your feelings, or set boundaries