My DBT skill graphics organized by module🩷
Please feel free to save them, share, print and submit requests if there’s any skills you’d like sooner than others (as I make more, I’ll add them to this post for easy access).
Mindfulness: FLAME
Emotion Regulation: ABC PLEASE
Interpersonal Effectiveness: GIVE, FAST
Distress Tolerance: STOP, TIPP
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You guys rlly don't realise how much knowledge is still not committed to the internet. I find books all the time with stuff that is impossible to find through a search engine- most people do not put their magnum opus research online for free and the more niche a skill is the less likely you are to have people who will leak those books online. (Nevermind all the books written prior to the internet that have knowledge that is not considered "relevant" enough to digitise).
Whenever people say that we r growing up with all the world's knowledge at our fingertips...it's not necessarily true. Is the amount of knowledge online potentially infinite? Yes. Is it all knowledge? No. You will be surprised at the niche things you can discover at a local archive or library.
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My Psychosis Survival Guide
Things from my coping box that might benefit you too. Like any other skill, many of these things can be used to help any other mental health problem. This is just my own list of things I use in addition to seeing my pdoc and taking my meds:
Art
Grounding is my first and most effective coping skill. Among the skills in the grounding category, coloring and doodling are my favorites (bonus if you can color-in doodles you've made yourself) but any art will do, like painting or making collages.
This can distract you from hallucinations and keep your mind occupied to stop dwelling on paranoid or delusional thoughts. Art therapy is known to reduce anxiety and depression too, which is common with psychotic disorders.
Instrumental music
LoFi is my favorite. Something calming can reduce anxiety and help you rest or sleep, which is good for a brain bombarded with the psychotic experience. Lyrics can sometimes trigger unwanted thoughts and some people even find that the lyrics change and suddenly have special meaning, so this is avoided with instrumental music.
Some LoFi music has other sound effects which can help auditory hallucinations to blend in and be less intrusive. Cafe vlogs are excellent for this, as they have a background of people talking and kitchen appliances being used which disguise mild and pesky hallucinations.
Putty
It can be Silly Putty, Thinking Putty, or whatever you can find. Some of them change colors, some of them are even scented. This is excellent grounding. It involves your senses and you can completely turn off your brain and just play with it in your hands. It's also great as a fidget tool.
Letters to yourself
Writing letters to yourself while you're in a good and healthy mindset can be valuable to look back on while in a psychotic episode. Give yourself a pep talk. Remind yourself that this is real life, remind yourself of why these thoughts are irrational and why you really can trust your friends and family, etc.
I find it useful to write about past delusions, so that when similar ones happen, I have "proof" that this is unreasonable and I'm less likely to fall for it (nothing is perfect. sometimes I'll still believe the delusion despite everything, but it helps)
A list of people who can help
Keep a list of friends or family who are aware of your diagnosis and who are ready to help you if you're struggling. Keep the numbers to these people in case you chuck your phone. Also include the numbers to your doctor, therapist, social worker, or anyone else you may need to reach when you're unable to use your own phone. (It's also good to have these listed in case you get hospitalized and are unable to have your phone)
Also if you're dealing with paranoia around your phone, some people find it comforting to use WhatsApp because it's encrypted unlike text messages.
I hope these are helpful
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guys cmon. be ffr please. akemi did Not love taigen. the only reason why she was desperate to search for him to the point of putting herself in danger is because she didn't want to get married to an abusive man (which she believed at the time that takayoshi was). when seki tried to dissuade her from running off, her reason was not "but i love taigen and wanna be with him 🥺" it was because she refused to be controlled and have her autonomy taken from her; she literally says "i won't be locked away in edo married to a stranger." and when seki still tries to argue that getting married to the heir of the shogun would be better than getting caught by brigands, she then says "that kind of man"—referring to takayoshi—"treats women like animals. they say he's a tyrant." and when seki chuckles and says "what man isn't?" her response is "you." she doesn't even talk about taigen. she is using him as much as he was using her. they both see—or, well, saw—each other as means to an end. for taigen he saw that marrying into the tokunobu clan would elevate his status and wealth. for akemi she wanted the right to choose who she married, and she wanted that person to be someone kind. that's it! neither of them loved each other. but since they were courting of course they acted sweet to each other, and they do still care for one another, especially due to their romantic history. but let's be real! akemi is a boss bitch who dropped taigen and forgot all about his ass as soon as she saw takayoshi was a nice guy. because duh? not only is takayoshi a better lover (it's implied their lovemaking lasted a long time) but he's also kinder towards her and presents her with an opportunity to claim power and freedom, which she would not have if she had married taigen, as she would have still been stuck under her father's thumb. so literally why should she settle for taigen's stupid ass! she may be a little naive at times but she's still incredibly intelligent. she would not do something stupid for the sake of "love." you know who would though? taigen.
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TIPP
Use this skill when you are overwhelmed by intense emotions or are feeling the urge to self-injure.
*If you’re in crisis and are having suicidal thoughts please call a Crisis Hotline! (Call 988 in the US)
T - Temperature: To relax fast or distract your mind with sensation, hold an ice pack to your cheeks or eyes or dunk your face in a bowl of ice water for at least 30 seconds to activate your Diver Reflex*.
*If you have high blood pressure, talk to your doctor before trying.
I - Intense Exercise: Doing a few minutes of vigorous exercise will release Endorphins. Try a few minutes of Jumping Jacks or running in place (or around the block). Play your favorite fast paced song and dance it out.
P - Paced Breathing: Breathe deeply into your belly, expanding your lungs as much as you can. Pace your inhales and exhales to 5-6 per minute. Then make your exhales longer than your inhales (5 seconds in, 7 seconds out).
*Try a 60 bpm Metronome track from your music streaming app or YouTube for pacing.
P - Paired Muscle Relaxation: Breathing deeply, tense your muscles (not so much that you cramp up) section by section, move your focus from your feet up your body. Tense up with every inhale, relaxing and melting with every exhale.
*More DBT guides here*
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