Journey
Chapter 1, this week
Notice
See what is happening inside you before you act on it.
- Find wise mind onceDBT Mindfulness: Wise Mind
- Map one momentCBT: Thoughts, Feelings and Behaviors
- Spot a trigger in the wildRelapse Prevention: Triggers and High-Risk Situations
- Run a STOP drillDBT Distress Tolerance: TIPP and STOP
- Weekend grounding plantonightPsychoeducation: Stress and the Nervous System
Chapter 2
Name it
Put words to feelings, thoughts and urges so they lose their grip.
- Three names a dayDBT Emotion Regulation: Naming Emotions
- Catch a distortionCBT: Cognitive Distortions
- Surf one urgeRelapse Prevention: Cravings and Urge Surfing
- Make one small askDBT Interpersonal Effectiveness: DEAR MAN
- One sleep changePsychoeducation: Sleep and Mood
Chapter 3
Practice
Turn the skills into habits you use on ordinary days.
- One mindful minuteDBT Mindfulness: Observe, Describe, Participate
- Do the scheduled thingCBT: Behavioral Activation
- Show your plan to one personRelapse Prevention: Warning Signs and Prevention Plan
- Accept one small thingDBT Distress Tolerance: Radical Acceptance
- Approach, don't avoidPsychoeducation: Anxiety and Depression
Chapter 4
Build
Build the life and the people around you that keep recovery going.
- PLEASE checkDBT Emotion Regulation: Opposite Action and PLEASE
- Collect counter-evidenceCBT: Core Beliefs
- Reach out to oneRelapse Prevention: Building a Recovery Support Network
- Hold one boundaryDBT Interpersonal Effectiveness: Boundaries, GIVE and FAST
- Write your toolkitPsychoeducation: Healthy Coping and Self-Care