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f4334a2daac1-1 | and where” that you observe. Just the facts.
Remember, if you can’t observe it through your senses, you can’t describe it.
parTicipa Te
Throw yourself completely into activities of the current moment. Do not separate yourself from what is going on in the moment (dancing, cleaning, talking to a friend, feeling happy... | dbt.pdf |
3834e7f17591-0 | 54
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).Mindfulness Handout 4a (Mindfulness Worksheets 2–2c, 4–4b) ... | dbt.pdf |
3834e7f17591-1 | 10. If someone is talking, listen to the pitch of the voice, to the smoothness or roughness of the
sounds, to the clarity or the mumbling of the speech, to the pauses between the words.
11. Listen to music, observing each note as it comes and the spaces between the notes. Try
breathing the sounds into your body a... | dbt.pdf |
3834e7f17591-2 | 21. Notice any urge to avoid someone or something.
22. Scan your entire body, and notice the sensations. Where in the body is the urge?
23. When you are chewing your food, notice when you have the urge to swallow.
24. Other:
(continued on next page ) | dbt.pdf |
cc035bcedacf-0 | 55Mindfulness Handout 4a (p. 2 of 4)
observe sensations of touch on your skin:
25. Stroke your upper lip with your fingernail.
••Stop stroking, and notice how long it takes before you can’t sense your upper lip at all.
26. When walking, notice the sensations of walking—your feet hitting the ground and rising up
... | dbt.pdf |
cc035bcedacf-1 | ••As the upper halves of your lungs begin to fill with air, your chest begins to rise.
••As you breathe out, notice your belly, then notice your chest. Don’t tire yourself.
35. The pauses in your breathing.
••As you breathe in, notice the brief pause when your lungs have filled with air.
••As you breathe out, notice ... | dbt.pdf |
cc035bcedacf-2 | 39. Your breath while listening to a friend’s words and your own replies. Continue as with music.
40. Other:
(continued on next page ) | dbt.pdf |
81e9c67a5bb0-0 | 56Mindfulness Handout 4a (p. 3 of 4)
observe thoughts coming in and out of your mind:
41. Notice thoughts as they come into your mind.
••Ask, “Where do thoughts come from?”
••Then watch them to see if you can see where they come into your mind.
42. As you notice thoughts in your mind, notice the pauses between ea... | dbt.pdf |
81e9c67a5bb0-1 | 49. Conveyor belt, and that you are sorting thoughts and feelings as they come down the belt.
••Label the types of thoughts or feelings coming by (e.g., worry thoughts, thoughts about
my past, thoughts about my mother, planning-what-to-do thoughts, angry feeling, sad
feelings).
••Put them in boxes nearby for anothe... | dbt.pdf |
ec8f298fcf54-0 | 57Mindfulness Handout 4a (p. 4 of 4)
open your mind to your senses:
57. Practice walking with your senses as wide open as you can make them.
••Notice what you hear, see, and feel.
••Notice what you feel when shifting your weight between each step.
••Notice your body experience as you turn.
58. For one mouthful in... | dbt.pdf |
ec8f298fcf54-1 | 61. When a feeling arises within you, notice it—saying, for example, “A feeling of sadness is
arising within me.”
62. When a thought arises within you, notice it—saying, for example, “The thought ‘It is hot in
here’ is arising within me.”
63. Take just a moment of your time, and practice “nothing-to-do” mind.
•... | dbt.pdf |
3818826abcbf-0 | 58Mindfulness Handout 4b (Mindfulness Worksheets 2–2c, 4–4b)
ideas for p racticing Describing
practice describing what you see outside of yourself:
1. Lie on the ground and watch the clouds in the sky. Find and describe cloud patterns that
you see.
2. Sit on a bench on a busy street or at a park. Describe one ... | dbt.pdf |
3818826abcbf-1 | Y.”
11. Describe thoughts, feelings, and what you observed others do: “When you do X, I feel Y,
and my thoughts are Z.” “When X occurs, I feel Y, and my thoughts are Z.”
12. Describe as many of your thoughts as you can while feeling a strong emotion.
13. Other:
practice describing your breathing:
14. Each time... | dbt.pdf |
f706422830ff-0 | 59
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).Mindfulness Handout 4c (Mindfulness Worksheets 2–2c, 4–4b)
... | dbt.pdf |
f706422830ff-1 | cold and the rain. Think of how the walls are connected to you via the floor and the air in the room. Experience your connection to the walls that provide you with a secure place to do things. Go hug a tree. Think of how you and the tree are connected. Life is in you and in the tree and both of you are warmed by the su... | dbt.pdf |
3ff5bcef52bf-0 | 60
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). Mindfulness Handout 5 (Mindfulness Worksheets 2–2c, 5–5c)... | dbt.pdf |
3ff5bcef52bf-1 | back to what you are doing—again, and again, and again.
concentrate your mind. If you find you are doing two things at once, stop—go back to one
thing at a time (the opposite of multitasking!).
effec Tively
Be mindful of your goals in the situation, and do what is necessary to achieve them.
focus on what works. ... | dbt.pdf |
bba27e000959-0 | 61
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).Mindfulness Handout 5a (Mindfulness Worksheets 2–2c, 5–5c)
... | dbt.pdf |
bba27e000959-1 | very concrete; only relate what you observed directly.
7. W
rite out a nonjudgmental description of an event that prompted an emotion.
8. W
rite out a nonjudgmental blow-by-blow account of a particularly important episode in your
day. Describe both what happened in your environment and what your thoughts, feelin... | dbt.pdf |
a8c2aa48f7ce-0 | 62
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).Mindfulness Handout 5b (Mindfulness Worksheets 2–2c, 5–5c)
... | dbt.pdf |
a8c2aa48f7ce-1 | clothes. Remember to maintain a half-smile and take hold of your breath whenever your
mind wanders.
4. awareness while cleaning house. Divide your work into stages: straightening things and
putting away books, scrubbing the toilet, scrubbing the bathroom, sweeping the floors, and dusting. Allow a good length of tim... | dbt.pdf |
a8c2aa48f7ce-2 | the word “One.” As you inhale, say the word “One.” As you exhale, say the word “One,”
calmly and slowly. Try to collect your whole mind and put it into this one word. When your mind strays, return gently to saying “One.” If you start wanting to move, try not to move. Just gently observe wanting to move. Continue pract... | dbt.pdf |
f0f05862d46b-0 | 63
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).Mindfulness Handout 5c (Mindfulness Worksheets 2–2c, 5–5c)
... | dbt.pdf |
2999e6a801f4-0 | Handouts for Other Perspectives
on Mindfulness Skills | dbt.pdf |
33a658bb704e-0 | 67
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).Mindfulness Handout 6 (Mindfulness Worksheets 6–10b)
overvi... | dbt.pdf |
3b8d0fa7c1a9-0 | 68
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).Mindfulness Handout 7 (Mindfulness Worksheet 1)
Goals of m ... | dbt.pdf |
3465ac62c256-0 | 69
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).Mindfulness Handout 7a
Wise m ind from a Spiritual p erspec... | dbt.pdf |
3465ac62c256-1 | that cannot be grasped and can only be described with metaphors and stories.
4. certain: During the experience, certainty
of the experience is total, undeniable, clear.
5. practical: Experience that is concretely
beneficial to one’s life and well-being.
6. integrative: Experience that establishes
harmony of love,... | dbt.pdf |
49c514666e68-0 | 70
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).Mindfulness Handout 8 (Mindfulness Worksheet 6)
practicing ... | dbt.pdf |
49c514666e68-1 | happy,” “May I be at peace,” “May I be healthy,” “May I be safe,” or another set of positive wishes of your own. Repeat the script slowly, and focus on the meaning of each word as you say it in your mind. (If you have distracting thoughts, just notice them as they come and go and gently bring your mind back to your scr... | dbt.pdf |
ea1d2a259e26-0 | 71
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).Mindfulness Handout 9 (Mindfulness Worksheets 7–9)
Skillful... | dbt.pdf |
feb5cd4c5d3a-0 | 72
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).Mindfulness Handout 9a (Mindfulness Worksheets 7–9) (p. 1 o... | dbt.pdf |
feb5cd4c5d3a-1 | as brushing your teeth, getting dressed, making coffee or tea, working on a task). Make a deliberate effort to bring moment-to- moment awareness to that activity.
4. “just this one moment” Wise m ind. When you begin to feel overwhelmed or frazzled, say,
“Just this one moment, just this one task,” to remind yourself... | dbt.pdf |
700feed8cd08-0 | 73Mindfulness Handout 9a (p. 2 of 2)
5. Wise m ind awareness of events. Notice events in your everyday life (both pleasant and
unpleasant), even if they are only very small (such as warm water on your hands when
washing, the taste of something you eat, the feel of wind on your face, the fact that your car
is run... | dbt.pdf |
700feed8cd08-1 | movements of your chest and abdomen, the rise and fall of your breath, moment by moment, breath by breath as best you can. Let your breath become an anchor to bring you into the present moment.
••Once you have gathered yourself to some extent, allow your awareness to expand. As well as being aware of the breath, includ... | dbt.pdf |
2adb5fac5bdd-0 | 74
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).Mindfulness Handout 10 (Mindfulness Worksheets 10–10b)
Walk... | dbt.pdf |
3846f4057e1d-0 | Mindfulness Worksheets
Worksheets for Core
Mindfulness Skills | dbt.pdf |
1871c10e765d-0 | 77
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksh... | dbt.pdf |
1871c10e765d-1 | ••Will refusing to go into Wise Mind solve a problem, or make a new problem for you?
••Is observing the moment without reacting to it immediately likely to increase your freedom, or
decrease it?
••Is being attached to your thoughts instead of the facts you can describe useful, or not?
••Is staying judgmental helping y... | dbt.pdf |
111f6db3d1db-0 | 78
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksh... | dbt.pdf |
111f6db3d1db-1 | Describe experience of using the skill:
Check if practicing this mindfulness skill has influenced any of the following, even a little bit:
Reduced suffering Increased happiness Increased ability to focus
Decreased reactivity Increased wisdom Increased experiencing the
present Increased connection Increased ... | dbt.pdf |
5958b00b71f4-0 | 79
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksh... | dbt.pdf |
5958b00b71f4-1 | Mindfulness:
D
ay: no
njudgmentally
/
Mindfulness:
/
Mindfulness:
/
Mindfulness:
D
ay: on
e-
mindfully
/
Mindfulness:
/
Mindfulness:
/
Mindfulness:
D
ay: ef
fectively
/
Mindfulness:
/
Mindfulness:
/
Mindfulness:
li
st any and all wise things you did this week. | dbt.pdf |
05f2207b6bc5-0 | 80
Mindfulness WorksHeet 2b (Mindfulness Handouts 2–5c)
mindfulness c ore Skills p ractice
Due Date: Name: Week Starting:
practice each mindfulness skill twice, and describe your experience as follows:
When did you practice this
skill, and what did you do to
practice?What was going on that... | dbt.pdf |
6104ef550b93-0 | 81Mindfulness WorksHeet 2c (Mindfulness Handouts 2–5c) (p. 1 of 2)
mindfulness c ore Skills c alendar
Due Date: Name: Week Starting:
check off skills to practice this week:
Wise Mind Observing Describing Participating Nonjudgmentally One- mindfully Effectively
While y... | dbt.pdf |
e2f3d95b3b6e-0 | 82
name(s) of skill(s)how did you
practice the skill?Describe your experience, including body
sensations, emotions, and thoughts while
practicing the skillWhat is your experience now,
after using the skill?
Thursday:
friday:Saturday:
Sunday:
list any and all wise things you did this week: Mindfulness WorksHeet 2 ... | dbt.pdf |
177aac7237ba-0 | 83
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksh... | dbt.pdf |
177aac7237ba-1 | 8. Other (describe):
9. Other (describe):
Describe the situation and how you practiced Wise m ind:
How effective was the practice in helping you become centered in your Wise Mind?
Not effective:
I couldn’t do the skill
for even 1 minute. I got
distracted or quit.Somewhat effective: ... | dbt.pdf |
77f2a71937b2-0 | 84
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksh... | dbt.pdf |
69ac968a19dd-0 | 85
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksh... | dbt.pdf |
69ac968a19dd-1 | .
U
rges to do something:
Urge-surf,
notice urge to avoid,
notice where in body urge is.
6
.
B
ody sensations:
Body scan,
sensation of walking,
body touching
something.
7
.
T
houghts coming in and out of your mind:
Imagine your mind as a river,
as a conveyo... | dbt.pdf |
69ac968a19dd-2 | T
houghts, feelings, and body sensations inside yourself.
14.
Y
our breathing.
15.
O
ther (describe):
P
ractice participating: Check off an exercise each time you do one.
16.
D
ance to music.
17.
Si
ng along with music you are listening to.
18.
Si
ng i... | dbt.pdf |
69ac968a19dd-3 | G
o running, riding, skating, walking; become one with the activity.
25.
P
lay a sport and throw yourself into playing.
26.
B
ecome the count of your breath, becoming only “one” when you count 1, becoming
only “two” when you count 2, and so on.
27.
B
ecome a word as you slowly sa... | dbt.pdf |
a7fa49cf902e-0 | 86
Mindfulness Worksheet 4b (Mindfulness Handouts 4–4c)
Observing, Describing, Participating Calendar
Due Date: Name: Week Starting:
C
heck off at least two skills to practice this week:
Observing
Describing
Participating
While you are practicing skills, stay as aware and mindful as... | dbt.pdf |
42c899ed94ac-0 | 87Name(s) of skill(s)How did you
practice the skill?Describe your experience, including body sensations,
emotions, and thoughts while practicing the skillWhat is your experience
now, after using the skill?
Thursday:
Friday:Saturday:Sunday:
List any and all wise things you did this week: Mindfulness Worksheet 4B ... | dbt.pdf |
f6ee76014171-0 | 88
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksh... | dbt.pdf |
967791075908-0 | 89
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksh... | dbt.pdf |
967791075908-1 | 8. Write out a nonjudgmental blow-by-blow account of a particularly important episode in
your day.
9. Imagine a person you are angry with. Imagine understanding that person.
10. When you feel judgmental, practice half- smiling and/or willing hands.
Describe the situation and how ... | dbt.pdf |
967791075908-2 | 19. Doing what is effective
Describe the situation and how you practiced effectiveness:
list any and all wise things you did this week: | dbt.pdf |
395ee0d15fdd-0 | 90
Mindfulness WorksHeet 5b (Mindfulness Handouts 5–5c)
nonjudgmentalness, o ne- mindfulness, e ffectiveness c alendar
Due Date: Name: Week Starting:
check off at least two skills to practice this week: Nonjudgmentally One- mindfully Effectively
While you are practicing skills, stay a... | dbt.pdf |
5b28ffc5048a-0 | 91name(s) of
skill(s) how did you practice the skill?Describe your experience, including
body sensations, emotions, and
thoughts while practicing the skillWhat is your experience now,
after using the skill?
Thursday:
friday:
Saturday:
Sunday:
list any and all wise things you did this week: Mindfulness WorksHeet 5... | dbt.pdf |
9d27283c425b-0 | 92
Mindfulness WorksHeet 5c (Mindfulness Handouts 5–5c)
nonjudgmentalness calendar
Due Date: Name: Week Starting:
Be aware of nonjudgmental thoughts and expressions when they happen. Use the following questions to focus your awareness on the
details of the experience as it is happening. Wri... | dbt.pdf |
bd3169e108d6-0 | 93Did you
practice
observing
judgmental
thoughts?Did you
count
judgmental
thoughts?
if so, how
many?if you replaced a
judgmental thought or
assumption, what was
the judgmental thought
or assumption?What was the
replacement thought
or assumption?if you replaced
judgmental with
nonjudgmental facial
or o... | dbt.pdf |
4122e551b4f0-0 | Worksheets for Other Perspectives
on Mindfulness Skills | dbt.pdf |
fc165f065211-0 | 97
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksh... | dbt.pdf |
fc165f065211-1 | 1.
2.
3.
4.
5.
Check if practicing loving kindness has increased any of the following, even a little bit toward this
person: Feelings of warmth or caring Love Compassion
Feelings of connection Wisdom Happiness Sense of personal validity
Describe how the skill helped or did not help you become... | dbt.pdf |
8d04e559bfad-0 | 98
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this worksh... | dbt.pdf |
8d04e559bfad-1 | 8. Acted willingly and did what was needed.
9. Did 3-minute Wise Mind to slow down “doing mind” in my everyday life.
10. Other (describe):
Describe one or more situations where you balanced being with doing mind:
How effective was the practice in helping you find Wise Mind in... | dbt.pdf |
f43e7a39763b-0 | 99Mindfulness WorksHeet 7a (Mindfulness Handouts 9, 9a)
mindfulness of Being and Doing c alendar
Due Date: Name: Week Starting:
Be aware of a moment when you feel frazzled, overwhelmed, or scattered at the time it is happening. Pay attention to your experience
at that time. Try to bring you... | dbt.pdf |
55c1ece51f3b-0 | 100
What was the
experience?What was the one
activity in just one
moment that you could
bring your attention to?how did your body feel
doing one thing at a
time?Describe your
experience of practicing
the skill.What is your experience
now, after using the
skill?
Thursday:
friday:
Saturday:
Sunday:
list any and... | dbt.pdf |
091c754091ac-0 | 101Mindfulness Works Heet 8 (Mindfulness Handouts 9, 9a)
mi ndfulness of pl easant ev ents ca lendar
Due Date: Name: Week Starting:
B
e aware of a pleasant event at the time it is happening. Pay attention to everyday, ordinary events that at the time feel pleasant to you.
Try to experience the moment, even if it ... | dbt.pdf |
18f653345e74-0 | 102
What was the
experience?What was the one
activity in just one
moment that you could
bring your attention to?how did your body feel
during this experience?Describe your emotions
and thoughts while
practicing the skill.What is your experience
now, after using the
skill?
Thursday:
friday:
Saturday:
Sunday:
li... | dbt.pdf |
ec75b5dcb4f2-0 | 103Mindfulness WorksHeet 9 (Mindfulness Handouts 9, 9a)
mindfulness of u npleasant e vents c alendar
Due Date: Name: Week Starting:
Be aware of an unpleasant event at the time it is happening. Pay attention to everyday, ordinary events that at the time feel painful or
unpleasant to you. Try... | dbt.pdf |
91a442f126f8-0 | 104
What was the
experience?Were you aware
of the unpleasant
feelings while
the event was
happening?how did your body feel
during this experience?Describe your emotions
and thoughts while practicing
the skill.What is your experience
now, after using the skill?
Thursday:
friday:
Saturday:
Sunday:
list any and a... | dbt.pdf |
4f28e3f6add4-0 | 105
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this works... | dbt.pdf |
4f28e3f6add4-1 | I couldn’t do the skill
for even 1 minute. I got
distracted or quit.Somewhat effective:
I was able to practice Wise Mind
and became somewhat centered
in my Wise Mind.Very effective:
I became centered in Wise
Mind, and was free to do
what needed to be done.
1 2 3 4 5
Walkin G The mi... | dbt.pdf |
5bedc711adc6-0 | 106
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permis -
sion to photocopy this worksheet is granted to purchasers of this book for personal use only (see copyright page for details). Purchasers may
download a larger version of this works... | dbt.pdf |
5bedc711adc6-1 | and nonjudgmental.
4. Decide on one (or at most two) very specific things to do in the next week to get closer to
balance.
5. Describe what you did since last week:
6. rate how effective the practice was in helping you become more balanced on the middle path.
Rate it from 1 (did not help at all) to 5 (very effectiv... | dbt.pdf |
1ad35202cc8f-0 | 107Mindfulness Worksheet 10b (Mindfulness Handout 10) (p. 1 of 2)
Walking the Middle Path Calendar
Due Date: Name: Week Starting:
DayDescribe the tension between the:Describe in detail how you managed the tension
between the pulls of the two sides. Pull to one side Pull to opposite side
Ex... | dbt.pdf |
aa8a77162eab-0 | 108
DayDescribe the tension between the:Describe in detail how you managed the tension
between the pulls of the two sides. pull to one side pull to opposite side
Thursday:
friday:
Saturday:
Sunday:
list any and all wise things you did this week: Mindfulness WorksHeet 10 b (p. 2 of 2) | dbt.pdf |
3943966799f8-0 | 109inTerPerSonal
eFFecTiVeneSS Skill S
Introduction to Handouts and Worksheets
Interpersonal effectiveness skills help you build new relationships, strengthen cur -
rent ones, and deal with conflict situations. They help you effectively ask for what
you want and say no to unwanted requests. After a few handouts and w... | dbt.pdf |
3943966799f8-1 | Effectiveness. Lack of skills is only one factor that may prevent you from being
effective with other people. This handout is helpful not only early in the module, but later in troubleshooting difficulties with using interpersonal effectiveness skills. | dbt.pdf |
961eb99567b8-0 | 110 • inTerPerSonal eFF ecTiVeneSS Skill S
It can then be used with Interpersonal Effectiveness Worksheet 7: Troubleshoot -
ing Interpersonal Effectiveness Skills , and Interpersonal Effectiveness Worksheet 9:
Troubleshooting: When What You Are Doing Isn’t Working . These two worksheets
cover the same topics, orga... | dbt.pdf |
961eb99567b8-1 | ••Interpersonal Effectiveness Handout 5: Guidelines for Objectives Effective -
ness: Getting What You Want (DEAR MAN). This handout describes the skills
for asking for something, saying no to another’s request, and resisting pressure and
maintaining your point of view. The skills are D escribe, Express, Assert, Reinf... | dbt.pdf |
e1b21ace0b5b-0 | introduction to Handouts and Worksheets • 111
Difficult Current Interaction. This handout gives examples of how to handle situ -
ations where the other person also has very good interpersonal skills and refuses
legitimate requests or keeps asking despite being told no. Use Interpersonal Effec -
tiveness Worksheet 4... | dbt.pdf |
e1b21ace0b5b-1 | Stick to values, and (be) T ruthful. Interpersonal Effectiveness Worksheets 4 and 5
can be used with this handout .
••Interpersonal Effectiveness Handout 8: Evaluating Options for Whether or
How Intensely to Ask for Something or Say No. Before asking for something or
saying no to another, consider how intensely to a... | dbt.pdf |
6daad4ae65d4-0 | 112 • inTerPerSonal eFF ecTiVeneSS Skill S
active effort. The handout summarizes where to look and how to look. Record your
practice efforts for this on Interpersonal Effectiveness Worksheet 8: Finding and
Getting People to Like You.
••Interpersonal Effectiveness Handout 11a: Identifying Skills to Find People
and ... | dbt.pdf |
6daad4ae65d4-1 | ness Worksheet 10: Ending Relationships to weigh the factors and plan for use of
these skills. If trying to leave an abusive or dangerous relationship, call a domestic
violence hotline number first (either a local number or the national number listed on the worksheet). Interpersonal Effectiveness Worksheet 1: Pros an... | dbt.pdf |
906356c1d191-0 | introduction to Handouts and Worksheets • 1 1 3
••Interpersonal Effectiveness Worksheet 11: Practicing Dialectics, Interper -
sonal Effectiveness Worksheet 11a: Dialectics Checklist , and Interpersonal Effec -
tiveness Worksheet 11b: Noticing When You’re Not Dialectical , can be used with
Interpersonal Effectiveness H... | dbt.pdf |
906356c1d191-1 | This handout lists the six levels of validation and gives examples of each. Fill out
Interpersonal Effectiveness Worksheet 12: Validating Others whenever you have an
opportunity to practice validation skills, whether or not you actually practiced the skills .
••Interpersonal Effectiveness Handout 18a: Identifying Val... | dbt.pdf |
bee3f7fca872-0 | 114 • inTerPerSonal eFF ecTiVeneSS Skill S
••Interpersonal Effectiveness Handout 21: Strategies for Decreasing or Stop -
ping Undesired Behaviors. This handout describes effective strategies for decreasing
or stopping unwanted behaviors— extinction, satiating, and punishment. To record
your practice, use Interpers... | dbt.pdf |
42e667a45ddd-0 | interpersonal
effectiveness Handouts
Handouts for Goals and Factors
That Interfere | dbt.pdf |
172f42ca441a-0 | 117
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). interpersonal effectiveness Handout 1 (I. E. Worksheet 1... | dbt.pdf |
879599f387b4-0 | 118
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).« Interpersonal effect Iv eness Handout 2
F
actors in the ... | dbt.pdf |
879599f387b4-1 | Other people may not do what you want unless you sacrifice your self- r
espect, at
least a little.
Your tHo uG Ht s an D B ElI EFs a rE GEt tInG In tH E WaY
W
orries about negative consequences if you ask for what you want or say no to
someone’s request get in the way of acting effectively.
Beliefs that... | dbt.pdf |
24782f0169d2-0 | 119
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).interpersonal effectiveness Handout 2a (I. E. Worksheet 2)... | dbt.pdf |
24782f0169d2-1 | 12. Skillfulness is a sign of weakness.
Other myth: Other myth:
myths in the Way of r elationship and Self- respect e ffectiveness
13. I shouldn’t have to ask (say no); they should know what I want (and do it).
14. They should have known that their behavior would hurt my feelings; I shouldn’t have to tell
th... | dbt.pdf |
32a4de415b22-0 | Handouts for Obtaining
Objectives Skillfully | dbt.pdf |
91f463216f49-0 | 123
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). interpersonal effectiveness Handout 3
overview:
obtain... | dbt.pdf |
cb287f14b5de-0 | 124
From DBT Skills Training Handouts and Worksheets, Second Edition by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).interpersonal effectiveness Handout 4 (I. E. Worksheet 3)
... | dbt.pdf |
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