#dbt group

I AM: 5 good qualities about myself

I CAN: 10 things I know how to do

I HAVE: 3 things I am proud of

I WILL: 2 goals I have moving forward

But sometimes after a rupture, you can’t reconnect with them for whatever reason (e.g. rupture with an emotionally immature parent)

Like, oh we're struggling to calm down from a crisis? TIP skill,

Someone just said something that upset us? STOP skill.

We're feeling really bad about ourselves? Mindfulness/ Non-judgemental thinking.

There's so much that we're able to be better with, and we know that if one skill doesn't work there's so many others that might. And of course it's not fool proof sometimes we can't use our skills or they just don't work, but that's okay.

Being able to have the resources to help ourselves is such a great feeling, once that we've only just learned.

As an optional short exercise, try to think of one fear you have towards each statement, and a counter for that fear. I'll do an example with the first one.

I have the right to express all of my feelings, positive and negative. ↳ Fear: I don't want to be annoying or make people uncomfortable ↳ Counter: I am never annoyed when my friends do this, and I enjoy how they express themselves

I have the right to ask for what I want.

I have the right to say no to requests or demands that I can't meet.

I have the right to change my mind.

I have the right to make mistakes and to not have to be perfect.

I have the right to follow my own values and standards.

I have the right to say no to anything when I feel I am not ready / it's unsafe / violates my values

I have the right to determine my own priorities.

I have the right not to be responsible for others' behaviors, actions, feelings, or problems.

I have the right to expect honesty from others.

I have the right to be angry at someone I love.

I have the right to be uniquely myself.

I have the right to say "I'm afraid" and to feel scared."

I have the right to say "I don't know."

I have the right not to give excuses or reasons for my behavior.

I have the right to make decisions based on my feelings.

I have the right to my own needs for personal space and time.

I have the right to be playful and frivolous.

I have a right to be healthier than those around me.

I have the right to be in a non-abusive environment.

I have the right to make new friends and be comfortable around people.

I have the right to change and grow.

I have the right to have my needs and wants respected by others.

I have the right to be treated with dignity and respect.

Rompe el patrón suelta lo que te puede hacer daño.

It’ll be 3 years this May that I’ve been working with her. I’ve had relapses during that time, been inpatient, been in residential, screwed up my meds and working with my psychiatrist. She’s been there for a lot. She knows me so well and she’s always brutally honest and I love it. I love the relationship we have and even my group therapist said yesterday “I love that you’re working with your therapist, I think the 3 of us make a good team”. They’re friends and worked on some of the units together. My group therapist actually suggested my therapist when I was looking for one!