What DBT Skills have you used today?...

.....and how well have they worked?

Thought a thread like this would be firstly a good reminder to utilize our skills and also for us to get ideas from each other....

So I'm currently on Distress Tolerance and I mostly use the distraction skill when needed and find its really helpful to stop any rumination and to calm surging emotions....today I finished some decorating and cleaned up the house ready for the step kiddies to undo it all again!

I have been focused on the PLEASE skills
-treat physical illness-haven't had to worry about
-balanced eating-changed to nearly vegan diet with minimal sugar, caffeine, and packaged/processed foods-definitely feel much better overall physically, higher, more level energy
-avoid mood-altering substances-not a problem, don't drink or do drugs
-balanced sleep-found a sleep routine that works for me-nearly always feel well rested
-get exercise-I exercise 4 days a week-losing weight, more energy

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Brilliant I really need to work on my sleep routine. I'm terrible for going to bed late even when I have to get up early!

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Deep breathing with mindfulness

I often do math problems in my head (pick any 2 digit number and multiply it by a one or two digit number in your head)

Observe whatever is around you.... if outside - really look at trees, grass, clouds. If inside describe every item in your view

Had bad day yesterday but used distraction by playing quiz up on phone and then watching film with stepkids, worked better than I expected as I was crying and hating myself yesterday.

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I have wanted to take DBT for a long time. I actually started a class last year and quit because the therapist who taught it let the. "students" talk about anything they wanted. There was little actual instruction.

oh sounds odd for there not be to instruction?

Today I cleaned the kitchen as distraction as was getting very anxious and depressed, worked a treat. I need to keep active sometimes.

Verity - Feel free to stop by and clean any part of my house at any time.



Glad i could help.

LOL I should really start a cleaning business....

Is swearing a skill? Prob not but it does ****ing help sometimes!

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Today, i have used distraction techniques by catching up with some mates for coffee which allowed me some "peace" time. I do use breathing exercises throughout that day, which helps calm me a bit. I have found doing the DBT course that it has helped me so much, i am so very grateful for.

LOve your avatar

Thanks niikkii I'm glad to hear the DBT is helpful as I have only just started. I used self soothe today with a mug of hot chocolate and a cuddle of the cat

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I used distress tolerance today
I really like this feed its really positive

Yes that was the intention, it's helpful for me to have somewhere to post about how I'm trying to help myself and also get some ideas from others

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Great DBT group today, going to be practising noticing judgemental thoughts and trying to reframe them. I really need to do that especially the judgements I have about myself!

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I really need to get out and practice my Interpersonal Effectiveness skills.

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