DBT – 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).…

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:

Enjoy this blog? Please spread the word :)