So I’m not sure if I’ll ever use this or not. I should, but I often have plans to do specific things and when shit hits the fan, everything goes out the window. Not necessarily because I choose not to do them, but usually because I’m so dysregulated that I forget I have things in place to help me. That, or I attempt those things and it doesn’t work as I planned, and then I get discourage and pretty much say “I failed. This didn’t work. It will never work. Fuck it. It’s garbage.”
So anyway. I created this chart. It’s a flow chart, a simple one, to guide myself through the moment. I’ve noticed that Mindfulness skills can really only be used up until a certain point. There’s usually a period of time that I am still aware of myself and reality, and am sort of battling between the two sides of things. Once I lose complete touch with reality, however, mindfulness does absolutely nothing. I don’t have the ability to even do those skills. I’m too far gone. So after that point, the Distress Tolerance skills must be used just to get through the moment. So here is my chart. Feel free to use it if you think it works for you, or even to offer suggestions as to how it may be better.