Daily Archives: November 8, 2015

Diary Cards

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This is the front and back of the diary cards I use with my DBT therapist. The front goes over urges I have for things I’m struggling with, things like cutting, binging and purging, and not eating, as well as emotions that I have, both positive and negative, and finally which urges I actually act on. The last column deals with whether I thought of using any skills, tried to use them, and whether they were effective.

On the backside, it lists ALL the DBT skills and I just mark off which skills I used that day. So far I know the skills in the first section labeled “Core Mindfulness”. The next module we’re going into I think is Distress Tolerance, so I’ll be learning those next. That’s a 6 week module.

I am supposed to fill it out each day, so I set an alarm on my phone to remember, because otherwise I don’t.

 

DBT Skills Group Week 2: The Rest of Core Mindfulness

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I’m a little late posting this week’s DBT skills. This week we went over the rest of the Core Mindfulness module and learned about Observing, Describing, Participating, Nonjudgmentalness, One-Mindfulness, and Effectiveness. Yeah, we went over a lot of skills this week. And we have to practice ALL of them this week. That’s our homework. It’s a little overwhelming. However, they’re all good skills, so I’m trying to remember to practice them.