#paranoid personality disorder
When it comes to ADHD&Autism, the mental health community is like “they can express their symptoms when around people, it’s who they are, they can’t change their brain, they can do nothing wrong☺️” but when any other type of neurodivergent disorder presents their symptoms that they can’t control, they are shunned and are told and scolded and yelled at to fix themselves or to leave or are abandoned and that everything is their own problem. (ex. mood disorders, personality disorders, trauma disorders) Not to mention, the “neurodivergent community” mostly only recognizes Autism or ADHD as neurodivergent and everyone else is excluded.
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!!! ♥
that moment when your autism, aspd and ppd are acting up at once
