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what are some tips for incorporating dbt skills into daily life ? i just started dbt a few weeks ago and im having trouble using my skills when im having meltdowns
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Borderline Personality Disorder (BPD)
Other Specified Dissociative Disorder (OSDD)
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It can take some time to incorporate the skills into daily life, because DBT is so intensive and it's a lot to take in, my advice would be to focus on just one skill at a time. One of my favourites is from Distress Tolerance, the T.I.P.P skill I believe it's called. It helps so much during my meltdowns however it did take a few months for me to actually remember to use the skills during said meltdowns š
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Some tips for incorporating DBT skills into daily life include practicing the skills before you need them, filling out a 'diary card' every day to track your progress, and using specific skills like STOP (stop, take a step back, observe, proceed mindfully) and TIPP (temperature, intense exercise, paced breathing, paired muscle relaxation) to deal with extreme emotions.
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