Tag Archives: mentall illness

DBT Skills Group Week 3: STOP

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Sorry for my silly doodles, I get bored.

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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.

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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!

 

Trying not to slide

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I didn’t throw away the laxatives. I took some last night. And some more this morning. More this afternoon. Again just now. Yeah, that escalated quickly.

Right after I finished taking the last batch, I saw on Facebook that a friend is going back to eating disorder treatment. Instead of (just) being worried about her, my mind began to play the “I’m not sick enough” tape. The “if I up the amount of laxatives and start purging again, I can be sick enough again” tape. The “why did you stop in the first place, you idiot??” tape. The “your friend is better than you because she needs treatment again already” tape. On and on and on, my mind plays them.

Looking forward to freedom

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freedom

This weekend, my homework was to take my trigger list, pick the top 5, and write out 3 coping skills for each. My other homework was to make a body image timeline.

I finished the trigger coping skills pretty quickly. The body image timeline has taken me all weekend and I just finished.

I had some scratch paper and scratch board lying around from years ago and decided I would make a  sheet for each point on the timeline. I have to present my timeline, so I wanted to come up with a creative way to do so.

Most of them have pictures, but the last one is the image above.

“The future holds freedom.”

That’s what I keep trying to remind myself.