{"id":7347,"date":"2022-08-30T15:50:43","date_gmt":"2022-08-30T21:50:43","guid":{"rendered":"https:\/\/sunrisertc.com\/?p=7347"},"modified":"2024-03-05T17:21:25","modified_gmt":"2024-03-05T23:21:25","slug":"my-day-with-dbt-skills-at-school","status":"publish","type":"post","link":"https:\/\/sunrisertc.com\/my-day-with-dbt-skills-at-school\/","title":{"rendered":"My Day with DBT Skills at School."},"content":{"rendered":"

I am a student, but not in the traditional sense. There was a time when I enjoyed school, cared about my grades, and was proud of my mascot, but that all changed about a year ago. I have trauma. I have anxiety<\/a>. I have depression. My emotions are too much for me to bear sometimes. I started cutting. I started thinking about ending the pain.\u00a0<\/span><\/p>\n

With all of this, I am still a student. I am fighting through, learning skills, and sitting in my discomfort.\u00a0<\/span><\/p>\n

Self-Validation:<\/b><\/p>\n

Each morning as I enter my school, I take a deep breath, and I do an emotion scan. I listen to my thoughts and feelings. I notice my behaviors. Am I ok today? I describe my feelings, but I do not judge them. I am learning that they are just feelings. I accept them. It\u2019s alright to have emotions. Ok, I am ready to start the day.<\/p>\n

Mindfulness:<\/b><\/p>\n

At the beginning of each class, I begin with a mindfulness<\/a> practice to help me clear my brain and focus on the lecture. If I don\u2019t do this, I start to think about how Jessica is dating my ex-boyfriend now, how the soccer coach chose Allison as captain instead of me, or how much my mom and my dad yelled at each other late last night. If I think about things like these, my mind spirals, and I become overwhelmed. I can\u2019t concentrate. My emotions consume me.\u00a0<\/span><\/p>\n

So instead, I take another deep breath. I place my feet flat on the floor. As I breathe in and out, I take a moment to observe how my body feels. Are there any places I feel as though I\u2019m holding tension? I try to relax in these areas. Then with a few more deep breaths, I look around the room. There are posters on the walls. I note the one with an ocean scene on it. If my mind starts to spiral, I will look at that poster to help ground myself. Ok, I am ready to start class.\u00a0<\/span><\/p>\n

Interpersonal Effectiveness<\/a>: GIVE:<\/b><\/p>\n

When I sit down at the lunch table, I smile at my friends. My relationship with them is often strained. I realize that I focus on myself and my problems frequently instead of asking about them. At lunch, I try to become a better friend. I use a skill I know called GIVE.<\/p>\n

G- be Gentle<\/p>\n

I- act Interested<\/p>\n

V- Validate<\/p>\n

E- use Easy Manner<\/p>\n

I give my friends a chance to talk. I try to smile when they smile. I make eye contact when they are talking to me. I respond to the excitement with excitement and to sadness with empathy<\/a>. I am trying to make it easy to be with me. I am trying to be a better friend.\u00a0<\/span><\/p>\n

Distress Tolerence<\/a>: TIPP<\/b><\/p>\n

In Spanish class, I become overwhelmed frequently. Language does not come easily to me. I do not like the teacher. I sit in the back of the classroom to avoid being called on. It doesn\u2019t work. When I get my tenses confused, the teacher makes a rude comment about me. I get so angry and embarrassed so quickly I cannot even see straight. I leave the classroom, but I know I must calm down. I sprint to the furthest bathroom. I don\u2019t care if I get in trouble for running in the hall. I splash cold water on my face and the back of my neck. I\u2019m starting to feel better. As I walk back to class, I pace my breathing to the rhythm of my footsteps. I squeeze my muscles and allow them to relax. When I make it back to Spanish class, I am calm and ready to try again.\u00a0<\/span><\/p>\n

T- Temperature<\/p>\n

I- Intense Exercise<\/p>\n

P- Paced Breathing<\/p>\n

P- Progressive Muscle Relaxation<\/p>\n

Emotional Regulation<\/a>: ABC PLEASE:\u00a0<\/span><\/b><\/p>\n

Leaving school for the day feels like an accomplishment. I\u2019ve learned that to feel better in school, I have to take care of myself outside of school. I continue to practice soccer because exercise makes me feel good and a good player. I like my teammates. Sometimes I even like Allison. We laugh together. I drink lots of water. I eat healthy meals. I try to get a good night sleep. Ok, I\u2019m ready to wake up and start the whole day again.\u00a0<\/span><\/p>\n

A- Accumulating Positive<\/a> Experiences<\/p>\n

B- Building Mastery<\/p>\n

C- Cope Ahead<\/p>\n

PL- treat Physical Illness<\/p>\n

E- balance Eating<\/p>\n

A- Avoid Mood-Altering Drugs<\/p>\n

S- balance Sleep<\/p>\n

E- get Exercise<\/p>\n

Dialectical Behavior Therapy<\/a> skills can be used in the classroom both individually and as part of a system every day. Here are some other resources that could be helpful for learning how to integrate DBT skills into a classroom setting.\u00a0<\/span><\/p>\n

https:\/\/www.dbtinschools.com<\/a><\/span><\/p>\n

https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6263959\/<\/a><\/span><\/p>\n

https:\/\/effectiveschoolsolutions.medium.com\/using-dbt-skills-to-assist-students-transitioning-back-to-school-63766e754283<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

I am a student, but not in the traditional sense. There was a time when […]<\/p>\n","protected":false},"author":1,"featured_media":7348,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24,25,175,180],"tags":[],"_links":{"self":[{"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/posts\/7347"}],"collection":[{"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/comments?post=7347"}],"version-history":[{"count":4,"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/posts\/7347\/revisions"}],"predecessor-version":[{"id":7917,"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/posts\/7347\/revisions\/7917"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/media\/7348"}],"wp:attachment":[{"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/media?parent=7347"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/categories?post=7347"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sunrisertc.com\/wp-json\/wp\/v2\/tags?post=7347"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}