What skills did I use on Tuesday?

1. Wise mind
   
2. Observe
   
3. One-mindfully
   
4. Attend to relationships
   
5. Opposite-to-emotion action
   
6. Problem solving
   
7. Accumulate positives
   
8. Build mastery
   
9. Mindfulness of current emotion
   
10. Distract/self-soothe/improve the moment
    
11. Willingness
    
12. Mindful of current thoughts
    

A day at home but I was productive and didn't fart the day away. I even laid on the couch for a while and just "was in the moment" with Ludmilla on my tummy, then we fell asleep and took a short nap. A good day.

What skills did I use on Monday?

I went to work and pulled a full shift. So there was some opposite to emotion action going there.

Unfortunately, my coworker was a sub who moves sooooo slow and I had to explain basic aspects of the job to him. He didn't do anything proactively and I had to make sure he accomplished his assigned tasks according to the schedule. While this was going on I felt angry that I have to be the better person--- he has been in the system just as long as me, if not longer-- but I also recognized that this was a time that I needed a skill. I never identified a specific skill, but I did refrain from yelling at him or expressing my anger in an unhealthy way. I guess I used the skill of being effective. It is not fair that this dynamic exists, but it does, so I will babysit him and make sure the work gets done right. Grrrr.

The "Observe" Skill in Action

I notice a feeling of warmth in my tummy.

I notice an itchy spot on my face.

I notice pain in my lower back.

I notice Moby singing.

I notice the solidness of the couch below me.

I notice the scratchiness of my wool blanket.

I notice that my socks are keeping my feet warm.

I notice I need to pee.

I notice my living room is tidy.

I notice the kickballers have packed up and gone home.

I notice the cats are both sleeping.

Distress Tolerance Handouts

Distress Tolerance Intro

Crisis Survival #1

Crisis Survival #2

Crisis Survival #3

Don't Make it Worse, Part One #1

Don't Make it Worse, Part One #2

Don't Make it Worse, Part One #3

Don't Make it Worse, Part One #4

Don't Make it Worse, Part One #5

Don't Make it Worse, Part One #6

Don't Make it Worse, Part Two #1

Don't Make it Worse, Part Two #2

Don't Make it Worse, Part Two #3

Don't Make it Worse, Part Two #4

Don't Make it Worse, Part Two #5

Signs of Stress

A Little Bit of Snow

Comfort Box

TIP your body chemistry

IMPROVE #1

IMPROVE #2, Pros and Cons

Pros and Cons Worksheet

Accepting Reality

Willingness

Radical Acceptance #1

Radical Acceptance #2

Radical Acceptance #3

Follow Your Breath #1

Follow Your Breath #2

Half Smile #1

Half Smile #2

Awareness #1

Awareness #2

Eating One Raisin Mindfully

What skills did I use on Wednesday?

I did a lot of errands/housework and felt good about filling up my day despite having no computer access at home.

In the evening I streamed a couple of podcasts and emailed a friend, which was good in terms of relationship stuff.

What skills did I use on Tuesday?

Mostly laid on the couch with Ludmilla. Back pain, weird stress in my shoulders.

Finally took a bath at 4:30 and now I am at the library watching Daily/Colbert since I can't watch at home.

Acceptance has been key to today. It is raining and I can't paint outside. I don't have a computer at home and can't watch TV. I'm off and have no designated tasks and need to accept the moments as they come.

What skills did I use on Monday?

I worked a full 8 hour shift and was a very good employee. Yes, I used a judgement word. There it is. Helpful, polite, I was asked to schedule hours for the upcoming month.

After work I took my sick Mac in and it is being repaired. I don't have access to a computer at home and Monday night was rough because I had a Facebook conflict that I had a lot of time to ruminate about.

The good thing is that I talked to a friend about it and it turned things around for me. I suppose that ended up being skillful in a way that I hadn't anticipated.