THE DECIDER

? ACCEPT CHANGE ?
MINDFULNESS DISTRESS EMOTION INTERPERSONAL
TOLERANCE REGULATION EFFECTIVENESS
BREATHE OBSERVE IT WILL PASS NAME THE OPPOSITE
EMOTION ACTION

IT IS AS IT IS
FOCUS THIS TURN THE THINK BUILD LISTEN
MOMENT MIND POSITIVE
EXPERIENCES

20minutes
LETTING GO DISTRACT SOOTHE SIEVE OR GIVE & TAKE MAINTAIN
SPONGE? RELATIONSHIP

VALUES IMPROVE PLEASE BUILD

MASTER
ASK BRIDGES
or
SAY

NO
THE MOMENT

THE BPD TOOL PRACTISE PRACTISE PRACTISE GET.gg

www.getselfhelp.co.uk Michelle Ayres & Carol Vivyan 2010. Permission to use for therapy purposes. www.get.gg
 THE DECIDER
STOPP
IMPROVE
STOP!
Imagery
Take a breath
Meaning
Observe what am I reacting to? Where is
Prayer / Spirituality / Affirmations
my focus of attention?
Relaxation
Pull back put in some perspective whats
One thing at a time
another way of looking at this?
Vacation / Me time / Time out
Practise what works! what will help most?
Encouragement

Use the skills from your Lifejacket

PLEASE MASTER
Each skill will take you one step
Treat PhysicaL Illness
back from the cliff edge
Balance Eating
Avoid mind-Altering drugs
Balance Sleep
DEARMAN Get Exercise
Build MASTERy
Describe the current situation
Express feelings and opinions
Assert by asking, or saying no
Reinforce/Reward the person ahead of time GIVE
Mindful of objectives without distraction
Gentle manner without attack or threat
o Broken record
Interested in the other person
o Ignore attacks
Validate other person without judging
Appear effective and competent
Easy manner with humour or a soft sell
Negotiate alternative solutions
o Turn the tables

www.getselfhelp.co.uk Michelle Ayres & Carol Vivyan 2010. Permission to use for therapy purposes. www.get.gg