Today we are reading from three different handouts from DBT Skills Training: Handouts and Worksheets Second Edition by Marsha M. Linehann to close out our Crisis Survival skills learning.

Progressive Muscle Relaxation starts at timestamp 3:54.

Body Scan Meditation starts at timestamp 15:00. Sensory Awareness: Step by Step starts at timestamp 22:15.

Homework:

Varsity: Listen to and practice with each of the handout recordings on three separate days.

JV: Listen to and practice with at least two of the handout recordings on at least two separate days.

Freshman: Listen to and practice with at least one of the handout recordings on at least one day.

References:

Linehan, M. M. (2015). DBT skills training handouts and worksheets: Second edition. Guilford Press.

Today we go over Wise Mind ACCEPTS, Self-Soothe with the five senses, and IMPROVE the moment.

Homework:

Freshman: Self-soothe with the five senses at least once per day on purpose this week.

JV: Try different ways to IMPROVE the moment. Try something from at least three categories and write down if/how well they worked for you. Start making a list of what’s effective in this area.

Varsity: Go through each of the lists we went over today. Write down at least one example of something you can do for each letter/sense. Put that list somewhere where you can see it every day and where it’s easy to access.

References:

Linehan, M. M. (2015). DBT skills training handouts and worksheets: Second edition. Guilford Press.

In this episode, we go over what crisis survival skills are, when to use them. After that, we introduce the first three crisis survival skills: STOP, Pros and Cons, and TIPP.

Homework:

Freshman: Use mindfulness to be aware of when distress comes up then use the stop skill.

JV: Use one of the TIPP skills when you are not in crisis to practice. Then, if a crisis happens use it again.

Varsity: Practice a TIPP skill and make a Pros and Cons list about an urge you get when in distress but do not want to follow.

References: Linehan, M. M. (2015). DBT skills training handouts and worksheets: Second edition. Guilford Press.