DBT Diary- ACCEPTS & IMPROVE Distress Tolerance

• August 9, 2015
• by:  Editor
• in:  accepts art art journal art therapy borderline borderline art borderline personality disorder bpd creative dbt creative dbtc creative therapy dbt art DBT Diary Dialectical Behavioural Therapy disorder distress tolerance Emotion emotional regulation Emotionally Unstable Personality Disorder emotive art improve the moment Mental disorder mental health Mental Health art journal michelle morgan art michelle morgan mixed media mixed media mixed media art Skills therapy
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Accepts and Improve (the moment) are from the distress tolerance module of skills.

To buy these images as an A4 archival quality art print direct from the artist, please click here.

DBT Skill: ACCEPTS & IMPROVE THE MOMENT

When emotions are overwhelming, we often reach for unhealthy coping mechanisms to soothe our emotional pain.

Distress tolerance skills offer a healthy alternative to destructive coping mechanisms for times when it is inappropriate or unsafe to sit with our emotions.

The art journal pages below are a visual reminder of the skills, ACCEPTS and IMPROVE the moment.

Activities- make something, cook, go for a walk, watch TV, do something!
Contribution- give, volunteer, make dinner for a friend.
Comparisons- Compare yourself to others who are less fortunate (this works if done with gratitude for your current situation!) or to yourself in the past.
Emotions- create opposite emotions by watching a comedy, listening to energising music etc
Pushing away- push away the thoughts and emotions, block them. (ONLY If you are prepared to come back and deal effectively later!)
Thoughts– count things, sing lyrics in your head, repeat a mental mantra- do not allow thoughts to wander
Sensations- hot drink, cold ice, elastic band- shock sensations can ground you in the moment.

Imagery- Picturing yourself somewhere else, imagining something pleasant
Meaning- thinking of what Meaning this holds, what lesson the distress will teach you.
Prayer- using prayer, mantra or ritual. (doesn’t have to be spiritual)
Relaxation- take a bath, muscle relaxation, message
One thing- focus on just one thing in the moment
Vacation- take a vacation from life- watch a film, take a break, curl up in ned
Encouragement- use encouraging words, cheerlead yourself.

These images are available as A4 Archival quality art prints from my Etsy Shop.

BPD Artists- I would love to see your DBT Art Journals, Share them with me (@MichelleM_Art) on twitter using #DBTdiary.

How do you deal with emotions when they get overwhelming?
Leave a comment below.

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