Your new penpal with bpd resources.

to think that we could stay the same

Instructions: Choose three or four to say aloud. It’s okay if you do not agree with every single statement. Focus on the ones you do.

“This is how it has to be right now.”

“All my decisions have led up to right now.”

“There is no use fighting the past.”

“Fighting the past only blinds me in the present.”

“The present moment is perfect just as it is.”

“The present moment is the only moment over which I have control.”

“It’s a waste of time and energy to fight what’s already happening.”

“The present moment is fine, even if I don’t enjoy what is happening.”

“This moment is exactly the way it should be, given what’s taken place before it.”

“The present moment is a result of millions of other tiny decisions.”

Your own: ________________________________________.

Distress Tolerance Skill ACCEPTS

some of these you probably already do. good. now all you have to do is conscientiously choose them when you feel bad. 

DISCLAIMER: this skill won’t magically cure your bad mood. think of ACCEPTS as a lifeboat of options for when you’re freaking the fuck out. 

A-activities

deliberately distract yourself with an activity.  redirect your thought back to this one action when you feel yourself seething or ruminating.

ex.-jog. 

-play with your cat. 

-do the dishes. 

-de-clutter your room

C-contribute

wtvr it is, focus your attention on something outside of yourself in a positive way. reason: it removes you from the self-destructive behavior you’re used to.

ex.-make a gift for someone

-write a nice letter to a friend

-run an errand with your family

-donate, reblog donation posts on tumblr

C-compare 

Compare yourself with people in similar situations or worse. 

-watch a vlog about someone dealing with a similar issue. 

-watch a bleak documentary about natural disasters

-read a book about someone getting out of a bad situation and compare it to your life. 

-if all else fails, opt for schadenfreude. cringe vids and reality tv work fine. 

E-opposite emotion

act on the exact opposite emotion. 

ex. you’re sad. watch some stand up or listen to bad parody songs. you’re too manic. listen to calming music and sing to it. 

you’re anxious. play a video game that you’re good at. *confidence boost*

P-pushing away

if you start to feel powerless, visualize yourself growing and that problem shrinking. turn the problem into an object in your head. imagine putting the problem in a box. place it inside a closet. you’ll get back to it later. 

T-thoughts

stimulate your mind. watch a documentary on something fascinating, but not emotionally charged. read. learn something new. exercise your ability to think logically/reasonably again.

S-sensations

allow yourself to experience something nice this time.

lie down on clean sheets, pet a dog, cuddle. take a bath. exfoliate, smell your fav. scent. [obvi do not include what could lead to relapse].

—

now make your own list of things you like to do that fall under each category. 

DBT Self-Help  Resources: The following are the links to all the handouts and accompanying worksheets contained within the Module 1 - Mindfulness Skills of Marsha Linehan’s DBT Skills Training Handouts and Worksheets, 2nd Edition published in 2015.

Mindfulness Skills Handouts:

Handouts for Goals and Definitions

Mindfulness Handout 1: Goals of Mindfulness Practice

Mindfulness Handout 1a: Mindfulness Definitions

Handouts for Core Mindfulness Skills

Mindfulness Handout 2: Overview - Core Mindfulness Skills

Mindfulness Handout 3: Wise Mind - States of Mind

Mindfulness Handout 3a: Ideas for Practicing Wise Mind

Mindfulness Handout 4: Taking Hold of Your Mind - “What” Skills

Mindfulness Handout 4a: Ideas for Practicing Observing

Mindfulness Handout 4b: Ideas for Practicing Describing

Mindfulness Handout 4c: Ideas for Practicing Participating

Mindfulness Handout 5: Taking Hold of Your Mind - “How” Skills

Mindfulness Handout 5a: Ideas for Practicing Nonjudgmentalness

Mindfulness Handout 5b: Ideas for Practicing One-Mindfulness

Mindfulness Handout 5c: Ideas for Practicing Effectiveness

Handouts for Other perspectives on Mindfulness Skills

Mindfulness Handout 6: Overview - Other Perspectives on Mindfulness

Mindfulness Handout 7: Goals of Mindfulness Practice - A Spiritual Perspective

Mindfulness Handout 7a: Wise Mind from a Spiritual Perspective

Mindfulness Handout 8: Practicing Loving Kindness to Increase Love and Compassion

Mindfulness Handout 9: Skillful Means - Balancing Doing Mind and Being Mind

Mindfulness Handout 9a: Ideas for Practicing Doing Mind and Being Mind

Mindfulness Handout 10: Walking the Middle Path - Finding the Synthesis between Opposites

Mindfulness Skills Worksheets:

Worksheets for Core Mindfulness Skills

MIndfulness Worksheet 1: Pros and Cons of Practicing Mindfulness

Mindfulness Worksheet 2: Mindfulness Core Skills Practice

Mindfulness Worksheet 2a: Mindfulness Core Skills Practice

Mindfulness Worksheet 2b: Mindfulness Core Skills Practice

Mindfulness Worksheet 2c: Mindfulness Core Skills Calendar

Mindfulness Worksheet 3: Wise Mind Practice

Mindfulness Worksheet 4: Mindfulness “What” Skills - Observing, Describing, Participating

Mindfulness Worksheet 4a: Observing, Describing, Participating Checklist

Mindfulness Worksheet 4b: Observing, Describing, Participating Calendar

Mindfulness Worksheet 5:  Mindfulness “How” Skills - Nonjudgmentalness, One-Mindfulness, Effectiveness

Mindfulness Worksheet 5a: Nonjudgmentalness, One-Mindfulness, Effectiveness Checklist

Mindfulness Worksheet 5b: Nonjudgmentalness, One-Mindfulness, Effectiveness Calendar

Mindfulness Worksheet 5c: Nonjudgmentalness Calendar

Worksheets for Other Perspectives on Mindfulness Skills:

Mindfulness Worksheet 6: Loving Kindness

Mindfulness Worksheet 7: Balancing Being Mind with Doing Mind

Mindfulness Worksheet 7a: Mindfulness of Being and Doing Calendar

Mindfulness Worksheet 8: Mindfulness of Pleasant Events Calendar

Mindfulness Worksheet 9: Mindfulness of Unpleasant Events Calendar

Mindfulness Worksheet 10: Walking the Middle Path to Wise Mind

Mindfulness Worksheet 10a: Analyzing Yourself on the Middle Path

Mindfulness worksheet 10b: Walking the Middle Path Calendar

Source: Marsha M. Linehan (2015) DBT Skills Training Handouts and Worksheets, Second Edition The Guilford Press

this first one is pretty good except for the aspd name drop. it mentions childhood trauma and abuse but not the connection to csa. you kinda have to scroll a bit to get to the "what can i do about it" section though.

for ppl with bpd written by ppl with bpd. pretty alright.

fucking 1000/10! lists coping skills for certain moods and situations as well as useful sites and apps.

similar to the previous link, this one also offers several coping strategies for different situations. it also has links for more information- but i haven't checked those out yet.