Sorry for my silly doodles, I get bored.
This pro/con chart was filled out using a made-up example we were given in the group. Yours will look different based on what scenario you’re charting.
Here are this week’s handouts. Yesterday we learned about STOP.
Stop
Take a step back
Observe
Proceed mindfully
We also learned about what Crisis Survival Skills are and when you should use them. STOP is just one Crisis Survival Skill, and so far the only one I know.
I tried using STOP yesterday when I was having an anxiety attack over being in the car (being on the freeway, especially, terrifies me) but it didn’t work. However, that may just be because I’m not practiced in it yet. Or, maybe it’s the wrong skill for the situation. I don’t know. But the important part is that I tried it.
I had worried about sharing my DBT handouts on my blog. I worried my audience would find it boring. However, I received a very heartwarming email thanking me for sharing them, so I’ve decided to continue for now. My hope is that they find someone who need the skills but doesn’t have a DBT program in their area.
But please, do let me knwo what you think of me sharing, whether you like it or not. If you aren’t interested in reading my DBT handouts each week, I might just start a new blog for them. However, I kind of want to keep it here as it’s all part of my eating disorder recovery journey, which is what this blog is about. So feel free to weigh in either way!
a2eternity 
I love your posts!…I think they are informative & might be helpful myself & others…Thank you for taking us on this journey with you.
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Thank you for weighing in!!
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I think they are helpful, please continue posting them.
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Yes, please continue to post them.
My two cents: As someone who has escalated anxiety and panic attacks while driving, I don’t think the STOP technique would be effective. The reason being that one is already in panic mode, and observations will go through that filter faster than the rational mind can intervene. The more traffic and speed of vehicles etc, the more there is to observe, all of which are in constant flux. For me, a panic attack is more likely as a passenger because I feel completely out of control of the situation, but at least I can close my eyes and practice breath meditation, working on quieting the conscious mind. Obviously this can’t be done while driving.
But I agree it is helpful to give an effort, to give it a try. As with all techniques and strategies, what works for one person may not work for another. Plus I feel the mind registers the effort and this strengthens the foundation for a mindfulness which can less anxiety. In this way, just reading your worksheets helps people like me to at the very least to pause and strengthen that mindfulness.
Peace.
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The pro con lists are so damn hard!!! I always get so confused!!!!
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I practice and taught DBT. It is an excellent adjunct to therapy as well as an important tool for managing destructive impulses. I think sharing it is courageous and serves to encourage other people who may not otherwise hear of it.
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Thank you for posting this. I needed it today. *hug*
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I did DBT too, I found it very helpful.
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