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5-4-3-2-1 Grounding Exercise
When experiencing anxiety, your five senses will help you stay anchored to the present. 5-4-3-2-1 activates the "logic" part of the brain, so the "stress" part can get a break.
Remember to use this DBT tool throughout the day when you feel stressed, as well as when you feel calm.
H.A.L.T. Tool
HALT is a useful DBT-informed tool for those struggling with communication, anger management, and stress or those recovering from addiction.
SMART Goals Worksheet
Use the SMART acronym when creating goals in order to set yourself up for success.
Remember life happens, and if you are not able to reach a goal as originally planned, be need to be kind to yourself. Talk to yourself as a loving friend would. We can always get back on track, tomorrow, and our mindset can support us through this process.
Automatic Negative Thoughts
(COMMON COGNITIVE DISTORTIONS)
Read this CBT resource and ask yourself the questions at the end if you are experiencing unhelpful thinking styles.
Decisional Balance Sheet
If you are having a hard time making decisions, this DBT-informed tool will help you consider all aspects related to change.
Avoidance Hierarchy
At the bottom of this CBT activity, identify things you avoid, but don't bother you as much.
The most anxious and stress inducing action or behavior will reside at the top. Assign a rating from 0-100% as to how anxious you would be in that situation. Overcome your anxiety by working your way to the top.