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Minnesota Center for Psychology- DBT-SUD DIARY CARD NAME: _______________________________ Start Date: ________________ Did you lie on this card? Y or N QUIT DATE RX ANG ANX SAD GUILT SHAME JOY PAIN SI SIB TIB ALC DRUG HS TX MON TUES WED THUR FRI SAT SUN SKILLS USED M O N T U E W E D TH U FRI SAT SUN USED SKILLS Wise Mind Clear Mind 0 = Not Observe: just notice thought about or Describe: put words on used Participate: enter into the experience Nonjudgmentally: factually, no good/bad 1 = Thought One-Mindfully: one thing in the moment about, not used, Effectively: doing what works to meet goal didn’t want to DEAR MAN: Objective effectiveness GIVE: Relationship effectiveness 2 = Thought FAST: Self-respect effectiveness about, not used, Check the Facts wanted to Opposite Action Problems Solving 3 = Tried but Accumulating Positives (short-term) couldn’t use them Building Life Worth Living (long-term) Build Mastery 4 = Tried, Cope Ahead could do them but PLEASE: taking care of the physical body they didn’t help STOP Pros and Cons 5 = Tried, could use them, TIP: your body chemistry helped Distract: with ACCEPTS Self-Soothe: with the five senses 6 = Didn’t try, IMPROVE the Moment used them, Radical Acceptance didn’t help Turning the Mind Willingness 7 = Didn’t try, Half Smile and Willing Hands used them, Urge Surfing helped Community Reinforcement Burning Bridges and Building Bridges Alternate Rebellion Adaptive Denial 7/15 SHORT DESCRIPTIONS OF DBT SKILLS WISE MIND The wise mind is the balance between the emotional mind and the reasonable mind. CLEAR MIND Embracing abstinence (clean mind) while remaining mindful of vulnerabilities (addict mind). S OBSERVE Notice without getting caught in the experience. Experience without reacting to your ES experience. E RLN DESCRIBE Describe in detail what is happening with your emotions, body, thoughts, and urges. O FU PARTICIPATE Enter into your experiences, act intuitively, practice. C ND NONJUDGMENTAL Factually describe without labeling things as “good” or “bad,” “right” or wrong.” I STANCE Don’t evaluate or judge, but describe what is happening in reality. M ONE-MINDFULLY Focus on the current moment doing one thing at a time. Focus on what works while keeping in mind your goal. Do what needs to be done in EFFECTIVELY each situation while playing by the rules. Act as skillfully as you can to meet the needs of the situation. L V DEAR MAN Describe, Express, Assert, Reinforce, stay Mindful, Appear confident, Negotiate. Use - A (Objective Effectiveness) this when you want to make a request, or to get something or say no to someone. N TI S Be Gentle, act Interested, Validate, use an Easy manner. Use this when you want to TERO EC ES GIVE N S F(Relationship Effectiveness) build or maintain a positive relationship with someone. I ER EN FAST Be Fair, no Apologies, Stick to values, be Truthful. Use this when maintaining your P EF(Self-Respect Effectiveness) own values and self-respect is the highest priority. CHECK THE FACTS Check if your emotions/reactions fit the facts of the situation by examining your beliefs. OPPOSITE ACTION Change Emotions by acting opposite to your current emotion and behavioral urge. PROBLEM SOLVING When the facts themselves are the problem, identify options with their pros/cons, take N E action. N O S C ACCUMULATE Do pleasant activities that are possible NOW to increase positive experiences and POSITIVES (short term) emotions. O TI ES AN TI LA BUILDING A LIFE Using your values and priorities while taking steps to create a life for the long term that O U ISTRWORTH LIVING (long makes you feel satisfied; a life you want to live. EM EG D LER term) BUILD MASTERY Engaging in activities that build your sense of competence and confidence. R TO Plan ahead of time by rehearsing how you will skillfully react during situations with COPE AHEAD high emotional intensity. PLEASE Treat PhysicaL illness, balance Eating, avoid mood-Altering drugs, balanced Sleep, Exercise STOP Stop, Take a step back, Observe, Proceed mindfully. PROS and CONS Examine short term and long term pros and cons. TIP Temperature, Intense exercise, Pace breathing- Paired muscle relaxation. DISTRACT Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations. (with ACCEPTS) SELF-SOOTHE Use the senses: vision, hearing, taste, smell, touch. IMPROVE the moment Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, E Encouragement. S C RADICAL Acknowledge what is happening in reality, let go of fighting reality. ES AN ACCEPTANCE TR TURNING THE MIND Use TURNING the MIND to recommit to reality acceptance over and over again. SI LER WILLINGNESS Remain open to being skillful and effective; keep a willing body, try willing thoughts. D HALF SMILE/ Accepting reality by turning the corners of your mouth upward/open and relaxed hands. TO WILLING HANDS Adopt a curious mind while observing your own thoughts and urges. Don’t block or URGE SURFING suppress. Ride the wave of observing/describing urges. Stay alert to changes as urges reduce. BURNING/BUILDING Eliminating options to obtain/use substances. Create new visual images and smells BRIDGES ALTERNATE Skillfully rebelling against conventionality to satisfy an urge to break the rules while REBELLION staying focused on doing what works. ADAPTIVE DENIAL Push away distressing thoughts through skillful self-deception
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