#dysthymia
There is a house built out of stone
Wooden floors, walls and window sills
Tables and chairs worn by all of the dust
This is a place where I don’t feel alone
This is a place where I feel at home.
And I built a home
for you
for me
Until it disappeared
from me
from you
And now, it’s time to leave and turn to dust
Out in the garden where we planted the seeds
There is a tree as old as me
Branches were sewn by the color of green
Ground had arose and passed its knees
By the cracks of the skin I climbed to the top
I climbed the tree to see the world
When the gusts came around to blow me down
Held on as tightly as you held on me
Held on as tightly as you held on me
And I built a home
for you
for me
Until it disappeared
from me
from you
And now, it’s time to leave and turn to dust
Let the silence ease the wildness
Your embrace clears the storm in my head
Why do I love you more when I’m wasted?
I only welcome care when I’m wounded
You are a promise of brightness
The triumph of life over self-hate
But I take all you gave for granted
What really matters I keep breaking
I’m turning horizons into battlegrounds
I cannot walk ahead without your guidance
Can I hold on? Can I hold onto you?
Can I hold on? Can I hold onto you?
Can reliance ease the madness
When every voice says I’m worthless?
I thought I would find the force from fighting
But if I win alone, I’m losing
I’m turning horizons into battlegrounds
I cannot walk ahead without your guidance
I’m turning horizons into battlegrounds
And every step I take without a sound
Can I hold on? Can I hold onto you?
Can I hold on? Can I hold onto you?
Can I hold on? Can I hold onto you?
Can I hold on? Can I hold onto you?
You don’t have to see your life’s purpose
now and all the time if you can’t find it anywhere
Just stay a little longer
Nobody understands and there is no point
to try and make amends
Just stay a little longer
You say you want to end it.
You can’t stand it, the pain
Just stay a while longer
What does a minute of your time on earth do
Nothing, you say, nothing, really.
Just stay a little longer
Maybe in a minute you’ll see
Maybe tomorrow you’ll feel
Maybe on friday you’ll know
Maybe next year you’ll be glad
that you stayed a little while longer
to see what else can break
to see what else can ache
to make another mistake
It would be a terrible shame
if something happened just now
And you wouldn’t be there
to see it all go down
What if something happened
right when you choose to fly away
I see you made up your mind
but I hear your plane is delayed
Maybe in a minute you’ll see
Maybe tomorrow you’ll feel
Maybe on friday you’ll know
Maybe next year you’ll be glad
that you stayed a little while longer
to see what else can break
to see what else can ache
to make another mistake
This is just a short directory to explain, in one sentence or two, what these concepts mean, and what the use of each skill is by defining it. Come to this page if you can’t remember what IMPROVE or DEAR MAN stands for, but don’t want to have to read the long post that introduced those skills on SBD.
See the DBT Skills Masterpost for posts that go into each of these skills or sets of skills in depth.
Mindfulness Skills:
- Wise Mind: The Wise Mind is the balance between Emotion Mind and Logic/Reasonable Mind
- Observe:Notice without getting caught in the experience. Experience without reacting to the experience.
- Describe:When a feeling or thought arises, or you act, acknowledge it with a description of the thought or action or sensation, etc. Describe to yourself what is happening and label your feelings.
- Participate: Enter into your experiences, act intuitively, be completely immersed in the experience, in the present.
- Non-Judgmental:See, but don’t evaluate. Focus on the “what” happened, not on what “should” or “should not” have happened.
- One-Mindful: Focus on the moment–do one thing at a time and completely focus on what you are doing or whom you are with. Let go of distractions.
- Effective: Do just what is necessary in a situation to achieve your goals. Focus on what works, and direct your efforts there. Act skillfully, because the more you practice acting skillfully, the more Effective you will become at attaining your goals.
Distress Tolerance Skills:
- STOP: Stop,Take a step back, Observe,Proceed Mindfully
- TIP:Temperature,Intense Exercise, Paced Breathing/Paired Muscle Relaxation/Progressive Muscle Relaxation (used to change your level of distress quickly)
- Distract using Wise Mind ACCEPTS: Distract yourself with Activities,Contributing,Comparisons,Emotions,Pushing away, Thoughts,Sensations
- Self-Soothe: Use the senses (vision, hearing, taste, smell, touch) to soothe your physical self in order to make your emotions less painful.
- IMPROVE the Moment: Improve the moment with Imagery,Meaning,Prayer,Relaxation,One thing in the moment, Vacations,Encouragement
- Pros and Cons: Examine the short term and long term pros and cons of acting and not acting on your urges/impulses using a chart.
- Radical Acceptance/Reality Acknowledgement: Acknowledge what is, let go of fighting or denying reality. Use TURNING THE MIND to commit to acknowledgement over and over again.
Interpersonal Effectiveness Skills:
- Clarified Priorities: What is most important to you in this interpersonal interaction 1) Obtaining your objective, 2) Maintaining the relationship, or 3) Maintaining your self-esteem/sense of self-worth
- DEAR MAN:Describe,Express,Assert,Reinforce, stay Mindful,Appear confident, Negotiate (used for saying “no” or asking for something; obtaining your objective)
- GIVE:BeGentle, act/be Interested,Validate, use an Easy manner (used for maintaining a relationship)
- FAST:BeFair, no Apologies,Stick to values, be Truthful (used to maintain your self-esteem/sense of self-worth)
Emotion Regulation Skills:
- PLEASE: For reducing vulnerability, treat PhysicaL illness, balance Eating, avoid mood-Alerting drugs (as in street drugs or non-prescription drugs), balance Sleep, get Exercise
- ABC: Accumulate Positive Emotions/Experiences: For reducing vulnerabilities in the Short Term: Do pleasant things that are possible now. For reducing vulnerabilities in the Long Term: Make changes in your life so that positive events will occur more often. This helps “build a life worth living for you.”
- ABC: Build Mastery: Engage in activities that make you feel competent and in control.
- ABC: Cope Ahead: Cope ahead of time with emotional situations. Rehearse a plan ahead of time so that you are prepared to cope skillfully with emotional situations.
- Opposite Action: Change emotions by acting opposite to current emotions/urges. Used for when emotions don’t fit the facts of a situation.
- Check the Facts: Check out whether your reactions (emotional or behavioural) fit the facts of the situation. Changing beliefs and assumptions to fit the facts can help you change your emotional reactions to situations.
- Problem Solve: When the facts themselves are the problem, solving emotional problems consistently and effectively will reduce the frequency of negative emotions and increase your sense of competency in regards to dealing with these emotions/urges.
-Pandora
Hey, DBT doesn’t work for everyone, but it’s one of the best treatments for mood and personality disorders out there. Also not to shabby when used in trauma therapy. Do your research, be good ❤️
^ Important to remember! I have Borderline Personality Disorder (BPD), and DBT is one of the most effective types of therapy for it (it was even created by someone with Borderline) ♥
I hope this information can help someone!!! ♥
Hey! So I know my blog has been MIA for a longggg time but I thought id give you guys an update. You may or may not remember me posting a long while back inquiring about whether or not I had depression. And wondering if there were any ways to get therapy online.
Well here’s my update. I finally was able to get therapy! And with that an official diagnosis of dysthymia! So yeah! I’ve come pretty far. And it’s not been easy. But I’m trying my best.