Dbt Wise Mind Homework Help




In DBT, Distress Tolerance skills are used when it is difficult or impossible to change a situation.

 Distress Tolerance skills are used to help us cope and survive during a crisis, and helps us tolerate short term or long term pain (physical or emotional).

Tolerating distress includes a mindfulness of breath and mindful awareness of situations and ourselves.

Radical Acceptance

Acceptance means being willing to experience a situation as it is, rather than how we want it to be.

To be repeatedly 'turning the mind'.

 To be in the actual situation you are in, rather than the situation you think you're in, or think you should be in.

 Your mind is always going to give you other ideas, interpretations, reminding you of old strategies - whether helpful or unhelpful.

 Each time your mind wanders and you notice these other thoughts and images, simply bring your attention back to this moment.

Don't judge the situation to be good, or bad, or in any way. Simply bringing your attention back to this moment, right now, this situation, and being effective in this situation.

You may need to 'turn your mind' many many times in a short space of time.

What Radical Acceptance is NOT:

  • Not judging the situation to be good
  • Not giving permission for the situation to go on forever
  • Not giving up your options

It can help to use memory aids to remind us of how we can help ourselves during distressing times:

IMPROVE the moment
   Imagery – e.g. safe place visualisation
M  find Meaning in the situation
P  Prayer – meditation, spirituality, affirmations
R   Relaxation
O  One thing at a time
V  Vacation – take some time out of the situation, 'me' time, or imagining yourself on an idyllic beautiful holiday
E   Encouragement – positive and calming self talk
A       Activities (see distraction ideas below)
C       Contributing – helping others
C       Comparisons – comparing self with (better) self
E       Emotions – generate different emotions by watching movie/tv, listening to music etc
P       Pushing away – thinking about or putting our attention onto something else
T        Thoughts - new thoughts. E.g. counting, playing 10 (10 colours in room, 10 fruits, 10 Bond films etc), or 54321 (5 things I can see, 4 things I can hear, 3 things I can touch, 2 things I can smell or like the smell of, 1 slow deep breath)
S        Sensations – use seeing, hearing, smelling, tasting and touching senses

Distraction helps us feel better by diverting our attention away from the distressing thoughts. It works even better if you choose something that will really grab your attention and keep you absorbed in that activity.

Different things work for different people. It’s worth trying and practising lots.  Use the suggestions below, and more that you think of yourself, a few times each before giving up on it.

Click here for DISTRACT page


More information:


DBT Skills at a Glance

Core Mindfulness

Interpersonal Effectiveness

Emotion Regulation

Distress Tolerance

DBT Protocols, Manuals, and Specific Task Worksheets

DBT Diary Cards

DBT Handouts for Substance Use Disorders

Client Learning Activities

Supervision and Consultation

More Free DBT Learning Materials on the Web

DBT Therapist “Tool Kit”
UW work group for DBT Certification and Accreditation


Borderline Personality Disorder Facts Sheet
DBT Assumptions about Clients
DBT Frequently Asked Questions
Diagnosing BPD
DSM-IV-TR Diagnostic Criteria for BPD
Manuals for Empirically Supported Treatments
Relevant Assessments

Recommended Reading

Adolescent DBT Reference List
Recommended Reading – DBT Basics Pt.1
Recommended Reading – DBT Basics Pt.2
Recommended Reading – Addictions and Problem Drinking
Recommended Reading – Mindfulness Pt.1
Recommended Reading – Mindfulness Pt.2
Research Articles List
Article – Rathus & Miller, DBT Adpated for Suicidal Adolescents

Treatment Forms and Training Aids

Adolescent Diary Card
Adolescent Secondary Treatment Targets
Adolescent Skills Training
Behavioral Analysis
Chain Analysis Instructions
Chain Analysis Worsheet
Consultation Team Attendance Log
Consultation Team Check List
Consultation Team Meeting Agenda
Consultation Team Observer Tasks
DBT Commitment Session for New Members
DBT Consultation Team Agreements
DBT Consultation Team Format and Tasks
DBT Consultation Team Member Tasks
Defining Problems Behaviorally
Diary Card Examples
Diary Card Instructions
Handouts and Practice Exercises

DBT Supportive Learning Materials

Readings to Supplement the Text and Skills Manual:
Craske et al. (2009). Computer-assisted delivery of cognitive behavioral therapy for anxiety disorders in primary-care settings
Lindenboim, Chapman, Linehan (2007) BPD. In Handbook of Homework Assignments in Psychotherapy
Linehan, M.M, & Schmidt, H. (1995). The dialectics of effective treatment of borderline personality disorder
Linehan, M.M. (1997) Validation and psychotherapy. In Bohart & L. Greenberg, Empathy Reconsidered
Swenson, C.R., Sanderson, C., Dulit, R.A., & Linehan, M.M. (2007) DBT for Inpatient Units
Linehan, Bohus, Lynch (2007) DBT for Pervasive Emotion Dysregulation

DBT for Adolescents:

Adolescent DBT Reference List
Adolescent Dialectical Dilemmas
Adolescent Diary Card
Adolescent DBT Handouts
Adolescent Skills Training
DBT Adapted for Suicidal Adolescents

Categories: DBT Handouts & Worksheets, Posts | Tags: DBT, handouts, homework, worksheets | Permalink.

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