GIVE

GIVE

Use this skill to maintain a good relationship and reduce conflict with another person.

G - Gentle: No attacks, threats or judgments.

I - Interested: Listen to the other person.

V - Validate: Acknowledge the person’s feelings, wants, difficulties and opinions.

E - Easy Manner: Use humor and smile.

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I figured out the actual worst part of BPD... constantly hurting your loved ones over and over. That's the real worst part.

It sucks that you have to keep yourself busy to feel okay.

ABC PLEASE

Use this guide to help you develop emotional resilience and decrease suffering from difficult emotions.

A - Accumulate Positive Emotions:

- Short Term: Be mindful of pleasant events such as listening to music, watching tv, drawing knitting, etc.

-Long Term: Avoid avoiding, identify values, take steps toward goals.

B - Build Mastery:

-Plan on doing something to build a sense of accomplishment.

-Plan for success rather than failure.

-Look for a challenge and gradually increase difficulty over time.

C - Cope Ahead:

-Describe possibly triggering situations.

-Plan coping or problem solving strategies.

-Practice coping effectively.

-Practice relaxation after coping practice.

P - Treat Physical Illness:

-Take care of your body.

-See a doctor when necessary

-Take prescribed medications as directed.

L - List Resources and Barriers:

-List tools and practices that will help with vulnerabilities.

-List issues and situations that will hinder healthy practices.

E - Balanced Eating:

-Don’t eat too much or too little.

-Eat regularly and mindfully throughout the day.

-Stay away from food that makes you feel overly emotional.

A - Avoid Mood-Altering Substances: Stay off drugs and alcohol.

S - Balanced Sleep:

-Try to get 8-9 hours of sleep daily.

-Keep a consistent bedtime and wake time.

E - Regular Exercise:

-Do some sort of exercise daily.

-Aim for 20-30 minutes of physical activity.

-Build flexibility and love your body.

*More DBT guides here*

BPD is watching yourself destroy things, telling yourself you'll never do that again, and then doing it over and over again and the cycle continues for eternity.

FAST

Use this skill to help maintain your self-respect when communicating with others.

F - Be Fair: Avoid judgments and stick to the facts.

A - Don’t Apologize: Assert yourself and ask for what you want. Don’t apologize for making requests, having opinions or disagreeing.

S - Stick to Your Values: Make sure to confidently stick to your truth.

T - Be Truthful: Don’t exaggerate. Don’t lie or act helpless when you aren’t. Dishonesty over time erodes your self-respect.

*More DBT guides here*