Dialectical behavior therapy
B block class is Dialectical Behavior Therapy or DBT. I really found this class useful. It taught me a lot about myself. I learned my strengths and weaknesses, and how I get rid of those weaknesses. I also was taught coping skills, which I find myself using a lot. Especially when I'm upset those coping skills come in handy. I also learned a lot about distress tolerance, defense mechanisms, the skills of well being, etc. My favorite thing to do in DBT is make goals. I loved making goals. I strived to complete each one. When I did complete each goal I felt good about myself and what I've done. Making one goal a personal goal and the other academic I thought was a great idea. It gave me a chance to think about both my goals for in school and what I want to accomplish, and goals for outside of school that are more personal and just for me. I am really glad TSP has DBT in it's program. I think it defiantly helps a lot of the students in TSP, and it certainly helps me.
This assignment I would say helped me learn a lot about distress tolerance. I had to pick an negative emotion and a situations that caused this emotion to occur. Then I needed to pick an emotion I had rather have felt and something that could help the better emotion occur. With this information I had to write a paragraph about it. I wrote about the emotion sadness, and how it was unwanted. I also wrote about a time at school when I had so much work that I got so sad. I rather have felt happy. I think this assignment really helped me learn that in upsetting situations there's always something that can make you feel better. I'm very proud of this work, because even Mrs. Denton said she was impressed. When I got the paragraph back I was happy to see that Mrs. Denton had also written that I had done a great job in DBT. Seeing the positive results really pushed me to keep up the good work.
Distress Tolerance- Activity ,, was also a fun assignment. This activity I had to answer the questions about distress tolerance. First I had to write about a distressing feeling/situation. Then I had to choose an activity that would distract myself from the distressing feeling or situation. It wasn't a very hard or long worksheet, but it taught me a lot about how I can pull myself together when in distress. For this worksheet I chose to paint my nails. This helped me calm myself and pull myself together. I had never tried painting my nails as a coping skill and was glad I learned a new one. I also thought of some new coping skills that will help me out in the future. I'm very happy with this worksheet and glad I learned a lot from it.
DBT House, was defiantly my favorite assignment we did in DBT. The house is used to represent my life. For the different levels you had to write different things like behaviors you are trying to control, emotions you want to experience more often, things that you are happy about, and what a "Life Worth Living" would look like. Each different part of the house you had to include stuff about you too like, people that protect you, values that govern your life, anyone who supports you, ways you blow off steam, stuff you keep hidden from others, and things that your proud of. I'm very proud of my work on, DBT House. I love drawing so making the house was fun, and in the end I got a thirty out of thirty on this assignment and a note from Mrs. Denton. Mrs. Denton wrote, "Nice job on this! It looks like you really thought about it. " Hearing the positive remarks from Mrs. Denton made me so happy. Doing the, DBT House, assignment really made me realize certain things about myself.