Diary Card

Although I have not formally begun the program, I have met with the therapist I will be seeing on an individual basis at the DBT program.

Every day I am supposed to complete a diary card listing what skills I used and rate my urges and actions. Because I have done DBT before she (tdoc) gave me the card before the formal start of the program. At this point I'm only tracking skills.

The skills are:

1. Wise mind
2. Observe
3. Describe
4. Participate
5. Non-judgmental stance
6. One-mindfully
7. Effectiveness
8. Figure out interpersonal goals
9. DEAR (describe, express, assert, reinforce)
10. MAN (mindful, ignore attacks)
11. GIVE (gentle, interested, validate, easy manner)
12. FAST (fair, no apologies, stick to values, truthful)
13. Attend to relationships
14. Describing emotions
15. Opposite-to-emotion action
16. Problem solving
17. Accumulate positives
18. Build mastery
19. PLEASE (tend to physical ills, eating, avoid drugs, sleep, exercise)
20. Mindfulness of current emotion
21. TIP (temperature [ice/heat], intense exercise, progressive relaxation
22. Pros and Cons
23. Distract/self-soothe/improve the moment
24. Radical acceptance
25. Willingness
26. Mindful of current thoughts
27. Half-smiling

I know that seems like a long list, but I will delve more specifically into each skill as we focus on it in class.