DBT: ABC Exercise

19 Jun

Not many people voted in the poll yesterday, of what you would like to see more of on this blog.  Feel free to go and vote here.  More information on Borderline Personality Disorder was the highest with three votes, so here is a resource from my DBT class last week.

Accumulate Positives:  This letter of the skill is about having a bank account of positive experiences that you have been saving up to make a withdrawal from when you need to balance out an upsetting situation.

Build Mastery: This component of the skill is about thinking about or doing something that you are good at.  By thinking about or doing something you are good at.  By thinking or doing something you are good at, you are facilitating healthy self-esteem.  This boosts your confidence to get through times that are difficult.

Cope Ahead:  Develop plans to deal with expected and unexpected difficulties.  Note: Cope Ahead doesn’t always work, so use the accumulate positives.  It is about your willing to try something, but try not to get too attached to the outcome.

Some examples:

Accumulate positives: setting up social events that go well, compliments from friends, going to Disneyland, getting good grades on an assignment.

Build Mastery: creative endeavors, making scrapbooks, working on my smash journal, blogging, school related stuff.

Cope Ahead:  If I have an upcoming counseling session that I think will be tough I can ask a friend to hang out afterword.  Practicing or rehearsing tough conversations.  Scheduling a massage after/during a big/stressful project .
*note some things can overlap in categories

6 Responses to “DBT: ABC Exercise”

  1. Joyce June 19, 2015 at 5:36 PM #

    Reblogged this on MAKE BPD STIGMA-FREE!.

  2. gh0stwr1tertrixie June 19, 2015 at 7:09 PM #

    I had to look up smash journals. Those look like fun. Great resources!

    • mm172001 June 19, 2015 at 9:55 PM #

      I’ll have to post some of my new pages.

  3. manyofus1980 June 19, 2015 at 9:18 PM #

    Loved this. Thanks for sharing. I will go vote now. XX

  4. Nadine June 21, 2015 at 11:19 AM #

    Very helpful, have saved to my phone and just read it at the right time 👍😊

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