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


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 feelings/opinions about the situation clearly.

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