DBT Skills – DEAR MAN – Interpersonal Effectiveness

DBT Skills – DEAR MAN – Interpersonal Effectiveness
DEAR MAN DESCRIBE Describe the situation when necessary – sometimes it isn’t stick to the facts and no judgmental statements “I’ve been working here for 2 years now and haven’t received a raise, even though my performance reviews have always been positive” “This is the third time this week that you’ve asked me for a ride home.”   EXPRESS Express feelings/opinions about the situation clearly.…

DBT Skills – Ideas for Practicing Nonjudgmentalness

DBT Skills – Ideas for Practicing Nonjudgmentalness
Ideas for Practicing Nonjudgmentalness Leaving out comparisons, judgments, and assumptions: 1. Practice observing judgmental thoughts and statements, saying in your mind, “A judgmental thought arose in my mind.” 2. Count judgmental thoughts and statements (by moving objects or pieces of paper from one pocket to another, by clicking a sports counter, or by marking a piece of paper).…

Letting Go of Anger, Finding the Other Emotions

Letting Go of Anger, Finding the Other Emotions
Expression of anger can be healthy when presented effectively Anger as a primary emotion: normative and justified in the situation, and effective to experience or express VERSUS Anger as a secondary emotion: non-normative or not justified in the situation, or problematic/ineffective to experience or express   Primary or Effective            Secondary or Problematic Sadness, disappointment           Anger Guilt or shame                              Anger Fear                                                 Anger Jealousy                                         Anger   Judgments (about oneself or another) also lead to anger Please follow and like us:…

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