distress tolerance

• concrete skills to lower the intensity of emotions (typically negative)
• develop pros and cons list to engage i problem-solving behaviors
• target one specific behavior (i.e. cutting) and make a pros and cons list of what that behavior has:
  • for cutting:
  • pros: instant gratification
  • cons: scarring, wounding, hard to conceal, feeling bad afterward

tips

• change body temp
• intensely exercise
• progressively relax your muscles

ACCEPTS

• Activities
• Contributing
• Comparisons
• Emotions
• Push away
• Thoughts
• Sensations
• making lists to use when they are in a moment of high distress

soothing our senses

• self soothe
• vision - relaxing visuals
• hearing - sounds such as white noise
• smell - candles
• taste - comfort foods
• touch - stress balls

emotional regulation

• understand their emotion experiences
• decrease emotional sensitivity
• decrease emotional intensity
  • learn to describe emotion
    • what does it feel like
    • what are thoughts
    • what are action urges
• learn how to label emotions
• triggering events

understand emotions so we can find solutions/preventions in certain situations

emotion regulation

• opposite action
  • identify emotion, identify action associate with emotion, figure out if emotion is justified, if not, act opposite of your urges
• problem solving emotional sit
  • identify goals, (there's more, look to slides)
• accumulate positive emotions

interpersonal effectiveness

people experiencing BPD have trouble maintaining long-term relationships (interpersonal, professional)

• they may feel shame or guilt after interactions

DEARMAN

• Describe - the situation of what happened
• Express - what you're feeling
• Assert - what you need
• Reinforce - what is in it for the other person, why should they meet your needs
• Mindful - of what is happening now and the moment
• Appear confident - in your tone and appearance
• Negotiate - if you cannot have all your needs met, find a middle ground