tbhu distress tolerance worksheets = weekly skill practice

DISTRACTING WITH "WISE MIND ACCEPTS"

101324 - 101524

(date + skill usage + 1-10 effectiveness)

ACTIVITIES
1013 = Filling out mealplan "shuffle tickets" for exhange options (10)
1014 = QuiGong "massage" chi meditation on Youtube, thanks Sarah! (7)
1015 = Journaling about family session, flirting with Mimic over popcorn (10)

CONTRIBUTIONS
1013 = Called mom's house & left a "hello" message for Excalibur (10)
1014 = Consistently offered compliments to fellow patients during the day (9)
1015 = Giving as sincere feedback as I could to Armani & Rylee (8)

COMPARISONS
1013 = Talked with MJ about progress since admission AND CNC (9)
1014 = Grateful that I HAVE food to eat, and I'm safe here (10)
1015 = I am BOTH WILLING & ABLE to sit with nausea & food fears today?? (6)

EMOTIONS
1013 = Alexis/ Erika played that new Bruno Mars tune and my heart just LIT UP (100)
1014 = Thinking about my beloved Centralites, even just SEEING them (100)
1015 = Hugging Anxi, comforting her & cherishing her when I felt anxious (100)

PUSHING AWAY
1013 = Repeatedly "put Tuesday in God's Hands" and focused on today (9)
1014 = Choosing to be patient & simply be present, trust God's timing (9)
1015 = Refuse to obsess over the nausea; "it is what it is & it'll pass" (9)

THOUGHTS
1013 = Thinking about different exchange ticket item variations (9)
1014 = Thinking about different kinds of fruits, and where to buy them (9)
1015 = Actually REMEMBERING typecode resonances & reflecting on them (100)

SENSATIONS
1013 = I felt the braille letters on the laundry room door (8)
1014 = I put my head into the hot shower to wash my hair (10)
1015 = The ORANGE SALMON! The TACOS! The TRIX (brand new)! (10)

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SELF-SOOTHING

101324 - 101624

(date + skill usage + 1-10 effectiveness)

VISION
1013 = Looked up at the moon & stars & shimmering clouds (10)
1014 = Wondering at how pretty the yogurt texture & color was (10)
1015 = The beautiful indigo hue of the menu in my folder, like Leon (10)
1016 = Admiring the beautiful shimmering red buttons on my pajama outfit (10)

HEARING
1013 = Listened to that new Bruno Mars System song on loop in our head (10)
1014 = Humming to self, whatever notes I'm feeling in the moment (10)
1015 = Talking to my mom & hearing her voice & how proud she is of me (10)
1016 = All the GOOD MUSIC & friendly talk from Scott during Fall Fest (10)

SMELL
1013 = Fresh air outside in the morning, evening, AND nighttime! (10)
1014 = The smell of the clementine peel at breakfast, bright & fresh & orange (7)
1015 = The nice mintiness of everyone's Simethicone, seriously! (10)
1016 = My old white pajama top, that still smells like home & grandma (9)

TASTE
1013 = REALLY enjoyed the waffles at breakfast & the peas at lunch & the DINNER ROLL (10)
1014 = The BONUS HOT CEREAL + SUNBUTTER wonder we got for breakfast (8)
1015 = How fresh & nice the tomato & lettuce were in the lunch tacos (8)
1016 = PUMPKIN PIE with Leon & Lynne! / SESAME SEEDS AT LAST! (10)

TOUCH
1013 = Stood in the morning sunlight & felt the warmth on my face (10)
1014 = Soft pajamas, the texture of paper, cold smooth stone (9)
1015 = The soft tortillas at lunch, the smooth apple at dinner, solid ground (10)
1016 = The SOFT SOFT POTSTICKERS! And RUNNING THROUGH THE GRASS! (10)

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IMPROVE THE MOMENT

101324 - 101524

(date + skill usage + 1-10 effectiveness)

IMAGERY
1013 = Going to the "Gimmelwald" heartspace with Leon & Laurie (10)
1014 = Visiting the Indigo & Violet color realms & just BEING there (10)
1015 = Thinking about the "IDEAL" future recovery life, with the System & family (8)

MEANING
1013 = The blueberry poptart snack got me to TALK WITH LEON ♥ (100)
1014 = The "option shortage" gave us an unexpected PERFECT BREAKFAST ♥ (10)
1015 = Getting sick from cinnamon prompted a GREAT recovery conversation with MJ (10)

PRAYER
1013 = Praying for the people around me who were struggling (9)
1014 = Said a "Hail Mary" when tabletalk became inappropriate/ lewd (10)
1015 = Reading "The 3 Ordinary Voices of God" and CHOOSING to LISTEN & LIVE IT (10)

RELAXATION
1013 = Looked at the sunset, which was all pink and lilac (8)
1014 = Deep breathing, embracing Chaos 0 & Laurie for comfort upstairs (10)
1015 = Hot shower & scrubbing/ massaging like the monk taught us (10)

ONE THING IN THE MOMENT
1013 = Superfocused on tearing papers for the exchange tickets (10)
1014 = Superfocused on the action of writing with the marker (10)
1015 = Repeatedly physically grounding & refocusing my attention (?)

VACATION
1013 = Just had some nice, non-treatment small talk with MJ (9)
1014 = Chillin' on the liquidcrystal beach upstairs with the CoreGroup (& OCEAN DRINKS ♥) (9)
1015 = Genesis & I planning to visit MU for the CHRISTMAS TREE LIGHTING (10)

ENCOURAGEMENT
1013 = Laurie CONSTANTLY friendly-punching my arm & encouraging me (∞)
1014 = Seeing unexpected mealplan alterations as new adventures to enjoy (10)
1015 = Reminding myself, "I CAN do this. I WANT to succeed, and I WILL!" (10)


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REALITY ACCEPTANCE SKILLS

101524 - 101724

(date + skill usage + 1-5 effectiveness)

RADICAL ACCEPTANCE
1015 = Disgusting romance on TV. I can't change it. It'll pass. LET GO of disgust. (2)
1015 = My past is my past. I can't change it. But it ALL led me to be who I am today. (4)
1016 = Upset at being too dissociated at dinner. Grateful I STILL enjoyed it. Felt disappointment AND joy. (3)

TURNING THE MIND
1015 = "I can choose to gripe about snack, OR accept the BONUS RETRY & CHERISH it" (4)
1015 = ✳ "I can CHOOSE to be patient & loving & kind, OR be mean & impatient & rude" (5)
1017 = SO SCARED OF SOY. Want to purge/ restrict. Allergy panic. BUT I CANNOT GIVE UP OR FLEE. (2)

WILLINGNESS (not what I want, but FOR LOVE OF ALL)
1015 = "Wanted 2 BelVita"; BUT chose wafers FOR MOM + more BelVita for others
1016 = Scott talking to me while I was eating; CHOSE to FULLY enter into conversation; LOVELY (5)
1016 = I don't want to talk. Angry, exhausted. Decide to gently assert boundary if asked, NOT resisting (3)

HALF-SMILING
1015 = When feeling "regret" over not choosing snack I "wanted" + FOUND MEANING IN CHOICE I DID MAKE (3)
1015 = Everyone else using phone. Did this while happy at them talking to their families (4)
1016 = EXHAUSTED from talking too much. Smiled & was grateful for being TRUSTED to LISTEN (3)

WILLING HANDS 
1015 = When group was watching TV that I didn't like (3)
1015 = Peers acting silly; instead of judging, accept them just as THEY are (5)
1016 = Gotta go to Fall Fest, facing old fears. Decided WE'RE GONNA ENJOY IT. (5)

MINDFULNESS OF CURRENT THOUGHTS
1015 = "I want ALL BelVita" like a child scared of "not getting more"; watched with COMPASSION (3)
1016 = Fears about Fall Fest/ flashback memories; watched & imagined GOOD things there (3)
1017 = So, so sad/ scared/ lost/ helpless/ frightened. Listen to that confession as sad song. (4)


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