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.
I hope this works for you. I kinda wish I had some diary cards
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Do you see a therapist? I’m sure they could make some for you.
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I do see a therapist and a psychiatrist. I’ll ask for some this week. I’ve heard of DBT but never really found out what it is exactly other than BLACK-BELT LEVEL CBT but that can’t be right though
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I love DBT so far and I’ve only been doing it for 2 weeks. Maybe ask for some DBT and see if you like it?
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I’ll definitely check it out! Thanks for posting!
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DBT sounds awesome. I wish I had done it!
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I feel betrayed…I never received diary cards in my group!!! Lucky!!
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These are from my therapist
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