Transcription of THE DECIDER ? ACCEPT CHANGE
1 THE DECIDER . ? ACCEPT CHANGE ? MINDFULNESS DISTRESS EMOTION INTERPERSONAL. TOLERANCE REGULATION EFFECTIVENESS. BREATHE OBSERVE IT WILL PASS NAME THE OPPOSITE. EMOTION ACTION. IT IS AS IT IS. FOCUS THIS TURN THE THINK BUILD LISTEN. MOMENT MIND POSITIVE. EXPERIENCES. 20minutes LETTING GO DISTRACT SOOTHE SIEVE OR GIVE & TAKE MAINTAIN. SPONGE? RELATIONSHIP. VALUES IMPROVE PLEASE BUILD. MASTER. ASK BRIDGES. or SAY. NO. THE MOMENT. THE BPD TOOL PRACTISE PRACTISE PRACTISE michelle Ayres & Carol Vivyan 2010. Permission to use for therapy purposes. THE DECIDER . STOPP. IMPROVE. STOP! Imagery Take a breath Meaning Observe what am I reacting to? Where is Prayer / Spirituality / Affirmations my focus of attention? Relaxation Pull back put in some perspective what's One thing at a time another way of looking at this? Vacation / Me' time / Time out Practise what works! what will help most? Encouragement Use the skills from your Lifejacket PLEASE MASTER.
2 Each skill will take you one step Treat PhysicaL Illness back from the cliff edge Balance Eating Avoid mind-Altering drugs Balance Sleep DEARMAN Get Exercise Build MASTERy Describe the current situation Express feelings and opinions Assert by asking, or saying no Reinforce/Reward the person ahead of time GIVE. Mindful of objectives without distraction Gentle manner without attack or threat o Broken record Interested in the other person o Ignore attacks Validate other person without judging Appear effective and competent Easy manner with humour or a soft sell'. Negotiate alternative solutions o Turn the tables michelle Ayres & Carol Vivyan 2010. Permission to use for therapy purposes.
