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Dialectical Behavioral Therapy

Life skills

October 16th, 2010

Изучающим Шведский язык (612344) @ 09:01 am


Ресурс для изучающих Шведский язык

Ресурс будет полезен тем, кто собирается уехать в Швецию на постоянное место жительства, на работу или учебу, а так же для тех кто просто любит путешествовать и в будущем собирается посетить эту прекрасную страну.

Сайт будет полезен как начинающим, так и тем кто уже изучал шведский язык.

На нашем сайте вы найдете материалы, которые помогут вам освоить как азы шведского языка, так и материалы для более продвинутых уровней изучения.

В разделе скачек доступны книги, программы и другие интересные материалы для обучения.

Образец: Jag har en stor våning. ... våning är stor. Min våning är stor.

1. Jag har ett litet barn. ... barn är litet. 2. Du har en brun väska. ... väska är brun. 3. Hon har ett rymligt kök. ... kök är rymligt. 4. Flickan har en ny kjol. ... kjol är svart. 5. Har du en klocka? Är ... klocka ny? 6. Har du ett stort hus? Är ... hus stort? 7. Hon skriver ett långt brev. ... brev är långt. 8. Hon talar med sin lärare. ... lärare är ung.

Упражнение 13. Вставьте вместо точек притяжательное местоимение, соответствующее смыслу предложения.


March 15th, 2008

Seattle DBT grad group... @ 11:15 am

Current Mood: busy busy

Hey all! I just wanted to send out a quick note to let you guys know about a DBT grad group I'm starting in Seattle. Its a place to talk and get support in all things DBT related. If anyone is in the Seattle area and would like to know more, please get in touch. The group is happily welcoming new people from different walks of life. Also, if anyone is interested in starting a similar group in a different area, I'd be more than happy to share my experiences. I hope you all are doing well...

December 1st, 2007

hello... @ 02:36 pm

Current Mood: calm calm

hey, i'm new, thought i would introduce myself. i'm 22 and was diagnosed with borderline personality disorder when i was 20. i also have depression and anxiety disorders. i've been doing DBT for nearly 2 years and i'm finding it really helpful, especially for my anxiety. i was really excited when i found this community because no one around me knows a lot about DBT, and i thought it would be helpful to talk about it with people who are also going through it. so yeah, that's about it :)

September 30th, 2007

Radical Acceptance @ 01:13 pm

My therapist has been emphasizing acceptance to me quite a bit lately: "Radical Acceptance":
You can't fix a problem without first accepting there is a problem.
Pain is a part of life, but suffering doesn't have to be.
Pain + non-acceptance = suffering.
Accepting something isn't the same as condoning it.
And so on...

I will readily admit that I struggle with acceptance. I hate the fact that I am alive and I rage against constantly. I don't want to be alive, I don't care about getting better, I just want to die. That's been my mantra for at least half of my life.

My therapist and I are trying a new tactic, though. I've accepted that if I kill myself my husband would suffer more than if I stayed alive. And to stay alive, I have to go through at least some recovery or else I will just continually keep trying to kill myself and causing him more pain in the process. So instead of asking me what my goals are (I only have one: To die), my therapist will simply suggest to me steps I can take to improve my life and I will keep and open mind and try to follow his suggestions to the best of my ability.

Hopefully I'll get to a place where life doesn't seem to bad and I might even start working actively to improve myself and my life. But in the meantime I'll just take it one day at a time and try to not make things worse.

September 9th, 2007

Community Promo (apologies if this is not allowed): @ 04:32 pm

Join half_cured

This community is for those of us with Borderline Personality Disorder who have managed to move beyond the externalization of the illness and stop or significantly reduce self-destructive behaviors. It is for those of us who are "half-cured": still meeting criteria for the core symptoms of BPD (i.e. fear of abandonment, emotion dysregulation) but learning to express those issues without resorting to suicidal behavior, self-injury, drugs or alcohol, eating disorders, or any other self-damaging acts.

Studies have shown that it is possible to recover from Borderline Personality Disorder. If you've managed to overcome self-destructive behaviors, then you've just made the first and most important step toward your recovery.

This community is for those of us who are not satisfied with being left "half-cured."

June 18th, 2007

Motivation? @ 08:29 pm

Sometimes I a pretty motivated to recover, and am willing to struggle my way through uncomfortable and painful feelings/experiences to get better.

Other times I could give a sh*t and even though I am aware I am making poor choices, I do it anyways.

My therapist has suggested a few things to help keep me motivated to stay in recovery. Things like weighing the pros & cons of getting better vs. staying sick; thinking of my long term goals; finding meaning in my struggles, etc.

What have you found to be effective in motivating yourself to stay in recovery?

June 11th, 2007

(no subject) @ 10:18 pm

I saw some of the DBT skills work for me over the weekend. My father was coming into town to visit me, and I was feeling an amazing amount of anxiety. I could literally feel my skin crawling, as if there were bugs in my flesh moving up and down my back and arms. It was awful.

My father called around 3pm and said he was in traffic and wouldn’t be reaching Portland until 6:30pm or 7pm. I was relieved to have a few extra hours. I knew that I should stay at work and get some more stuff done, or I should go home and make use of the time to get some homework or housework done. But instead I said, “F*ck that!” and went on a long run. The run felt great and my anxiety level just plummeted. Afterwards the crawly feeling went away and I just felt so much better. I even had time to shower and lay down and read for a bit before he arrived.

So that was alternate rebellion. There was productive stuff that I should have done with that extra time, but instead I did something for me that wasn’t self destructive. I had also had thoughts of using the time to b/p, but I just wanted to run, so that is what I did, and it worked really, really well. I was in a much better frame of mind to greet my father than I would have been under different circumstances.

The other success I had was after my dad left and I spent the whole day b/p’ing. No, that wasn’t the success (obviously). Towards the end of the day I was trying to stop because I was tired & I really didn’t want to b/p anymore, but I had just eaten a pretty large amount of food and was really struggling.

Instead of running to the bathroom and just getting it over with, I lay on the couch with my husband and wrapped my arms around him and rested my head on his chest. I told him that I had b/p’d several times already and was fighting the urge to do it again. He didn’t really say much, but was supportive, and after a few minutes I got up and went back to my homework. I felt a bit better, and since I had told him what was going on I felt like I really couldn’t go and purge because then he would hold me accountable. So I sat with it and eventually the feeling passed.

June 3rd, 2007

May 28th, 2007

(no subject) @ 08:10 pm

I want to be healthy & happy & normal. My boss tries really hard to help me with that, and so does L. When I went to my most recent session with L, he was ecstatic with how much I have cut back on the suicidal ideation & the drinking, and how I haven’t had any cutting, and how even my b/p’ing has decreased. I am entering a stage of “quiet desperation,” where I still feel all the pain and misery just as before, but I just really don’t act on it or do anything about it. I just sit with it, and feel awful. Nice. Isn’t recovery grand?

Supposedly there is a point where you move beyond that, into actually living & experiencing life and being satisfied with what is there, if not actually happy. Yeah. Supposedly… sigh…

April 21st, 2007

(no subject) @ 08:05 pm

I have been intensely depressed this past week. I guess it’s cuz I’ve really reduced the frequency in which I engage in all my self destructive behaviors and that’s left me without my normal coping mechanisms. Usually my self destructive behaviors keep me numb and stop me from feeling the pain, but without them and without some really good healthy behaviors to replace them, I’ve just been suffering. A lot.

I saw L. today and he started using the “H-word.” You know, the one I really hate to hear. The scary one. That’s right, hospital.

DBT has a philosophy of avoiding sending clients to the hospital unless absolutely necessary because some people use going to the hospital as yet another self destructive coping mechanism. So usually DBT trained therapist will try to encourage clients to use their DBT skills before checking themselves in.

But L said he wasn’t sure that I could keep myself safe and we discussed it at great length. In the end, we came up with a plan that we were both satisfied with that keeps me out of the hospital and him assured that I’m not going to end up six feet under before he sees me again next week….

I cried nearly the entire session. I’ve just been feeling so down.

But now I do feel better, somewhat. A little bit more hopeful. I talked to Zakk this evening, too, when he came home after work. Poor Zakk. I know he wants to help, but he just doesn’t know how. He’s not very good at the emotional stuff, you know? Like when I have a nightmare and he yells at me for waking him up… yeah, not helpful. But at night, thanks to the sleeping pills and alcohol, he isn’t really aware of what he does, and almost never remembers what he said or did the next morning. He’s never mean outside of that, but he just gets all scared & awkward when I talk about my pain, and doesn’t know what to do with himself. He’s not the kind of guy to just wrap his arms around me and tell me everything is going to be ok, and even if he did, it would be weird, but I know that’s not something he would normally do, so I’d be wondering what’s up…

Well, anyways, enough rambling. I’m back on the wagon, I guess. Working to reduce the binging and purging, quitting the cutting, reduce the drinking, using more of my DBT skills and healthy coping mechanism, working towards making “a life worth living.”

Dialectical Behavioral Therapy

Life skills