The dialectical behavior therapy skills workbook for bulimia by Ellen Astrachan-Fletcher & Michael Maslar

Author:Ellen Astrachan-Fletcher & Michael Maslar
Language: eng
Format: epub
ISBN: 9781608822577
Publisher: New Harbinger Publications, Inc.
Published: 2014-04-17T16:00:00+00:00

Next time you feel emotionally dysregulated, you can either refocus your attention by thinking about these positive experiences, or you can add to your positive experiences by doing a few of the fifteen things you listed above. It’s important that you do at least one thing every day that you can be mindful of as a positive experience. This one thing can be as big as taking a vacation or as small as putting lovely smelling lotion on your hands and mindfully experiencing the soothing sensations.

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Short-term positives are necessary but not sufficient. You also need to work on building long-term positives so that you want to continue being present in your life. If you want to be present and fully experience your life, you won’t need to use your bulimia to check out. To build this life, you need to set goals (the purposes in your life) and work toward them. It’s important to note that, as you work toward those goals, you must break the long-term goals into smaller, more easily achievable steps. Working on these steps can help you build a sense of confidence. Starting out too big can lead to the urge to give up. Think of babies and the process they must go through to learn to walk. Typically, they must first master rolling over, then creeping, then crawling, then pulling up, then cruising while holding onto furniture, and then walking. All goals can be broken down in this way.

Breaking Down Your Goal

Choose one your goals and write it here.

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Now break it down into smaller parts. You can begin with something like looking up a phone number and then making a call to gather information. Break down your goal into linear steps toward long-term positives. It might be most effective if you can break the steps down in the order that they will be performed. If you need more space, go ahead and do this exercise on a separate sheet of paper or in a notebook that you can refer to later.

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