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Learning DBT + Findings a new gym, Look up various new gyms I could visit…
Learning DBT + Findings a new gym
Look up various new gyms I could visit next monday
Note these down
Visit at least one new gym and walk around at peak monday time
Gyms I could visit.
The one infront of anaconda
The one at keilor shopping centre.
The one at watergarden shopping centre
Sign up to DBT skills workshop
break down the DBT modules into sections
This might be too difficult to adhere one module a night but ill try.
Theres four sections.
Section 1: Mindfulness
M0: Intro
M1: Observing
M2: Mental body scan
M3: Internal vs external
M4: Describe your emotions
M5: Mental noting
M6: Thought Difusion
M7 Mindful breathing
M8: Wise mind
M9: Negative judgements
M10: Letting go of judgements
Section 2: Distress tollerance
T0: Intro
T1: Cost-Benefit Analysis
T2: Recognise Emotional crisis
T3: Distracting activities
T4: RESISTT Technique
T5: Grounding
T6: Willingness and wilfulness
T7: Radical acceptance
T8: Self soothing
T9: actions based on values
T10: TIPP
T11: Half smile
T12: ACCEPTS
T13: Urge surfing
Section 3: Emotion regulation
E0: Intro
E1: Recognising your emotion
E2: Being effective
E3: Emotions and physical vulnerability
E4: Emotions and cognitive vulnerability
E5: Self validation
E6 Myths about emotions
E7: Emotion exposure
E8: Balancing emotional urges
E9: Problem solving
E10: Mastery and coping ahead
E11: STOP
E12: ABC PLEASE
Section 4: Interpersonal effectiveness
I0: Intro
I1: Communications styles
I2: Skills of assertiveness
I3: Skills of assertiveness pt.2
I4: Assertiveness scripts and interpersonal rights
I5: Listening and validation
I6: Barriers to interpersonal effectiveness
I7: Trust in relationships
I8: Interpersonal boundaries
I9: Modulating intensity
I10: resistence and conflict.
I11: DEAR MAN
I12: FAST
I13: GIVE
Section 5: Supplementary Readings.
E1: Dialectics
E2: Middle path
E3: Behaviour Chain analysis
E4: life worth living
E0: Intro
Section 0: Email