Emergency Kit: Skills List for
all borderline emergencies
Emergency Kit for Borderline Personality Disorder: Effective DBT Skills
DBT skills for borderline personality disorder help you to calm down or to stay calm, depending on the situation and tension. Since you can hardly or not clearly think in high voltage, an emergency kit helps. Put the skills that work for you together there - in an emergency you will immediately know what to use. The skills described are
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On Skills for Borderline to buy there are tools that support you with the skills . I also recommend the following help from Andreas Knuf, an expert on borderlines.
I recommend that you practice the skills regularly and, above all, in peace . So you can always better fall back on it in high voltage. You will see the steps you can take thanks to these skills. I wish you a lot of strength and endurance .
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Lots of love, Johanna
​Practice mindfulness: 0-30% tension
These exercises will help you stay with yourself. Practice them regularly, because with them you can keep a tension low and at the same time notice when it increases.
What skills:
Play the mikado and make sure nothing moves
consciously count to 10 in the rhythm of your breath and start over and over again
eat something and deliberately taste the flavors you are experiencing
Observe thoughts and let them pass by consciously
Bodyscan: consciously feel every part of the body
get quiet and pay attention to the noises you hear
How-skills
describe uncomfortable feelings
describe pleasant feelings
make people aware that better times will come again
be mindful of positive experiences
recall beautiful experiences
letting go of emotional suffering
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Dealing with feelings: 30 - 70%
Hero of the day: How would my hero of the day deal with the situation (can be a friend, teacher, etc.)
opposite action - e.g. B: Fear instead of escaping the situation
opposite thinking - e.g. B. Fear, imagine a safe place instead of panic
opposite posture - e.g. B. Afraid to straighten up tall and strong
Mitigate feeling by speaking - e.g. B. This exercise unsettles me
Acceptance - e.g. B: "Shit happens" instead of further annoyance
smile - z. B. triggers immediate relaxation in the body
Take responsibility - e.g. B. I decide for myself whether I'm angry or have a good day
Questioning thoughts - e.g. B. Is it true that nobody likes me?
Write down feelings, what exactly is going on?
talk about it with the person you trust
physical movement
Stress tolerance skills for tension: 70% and more
These exercises will help you "come down" when you are in high tension. You no longer feel yourself in high tension, which is why these skills work with extreme stimuli . So you come to yourself very quickly.
Eat chilli shots or chilli candies
Put the effervescent tablets in your mouth
take an ice cold shower
Chewing gum with an intense mint flavor
Roll the hedgehog ball on the skin
Put the coolback on the skin
scream out loud
Rub the whole body with dry brushes
Radical acceptance: I'm very tense right now and that's okay - accept instead of fighting
List fruits from A to Z to distract thoughts
Go running fast
Boxing Punching Ball
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Stop negative thoughts
call a friend
accept what comes and let it go by
meditate and focus on breathing
out into nature
work out, e.g. B. with strength training
clean up
to learn something new
Listen to music loudly and dance to it
say to yourself: I am right as I am. I accept myself for who I am
Write down thoughts
paint a picture of the feeling / situation
take a power nap (high negativity sometimes arises when we are overtired)
Dealing with aggression
Hit a cushion / punch ball
Weight training up to intense sweating
Tear newsprint
chop wood
Throw ball against wall
scream out loud (possibly in pillow)
take an ice cold shower
Roll the hedgehog ball tightly over the skin
dancing wildly
Sing along to loud music
Build dreams out of Lego and knock them over
help up and down
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diversion
The following exercises will help you distract yourself :
Breathing exercise (inhale count to 4, count down to 8, short pause, again)
read a book
clean up
Watch favorite movie
watering flowers
Walking barefoot in the forest
Boxing
Strolling
doing sporting activity (e.g. jogging, climbing)
go to a nice coffee
be creative (e.g. paint a picture, make pottery)
sing, dance, listen to music
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Feel the body again
The following exercises will help you to feel yourself quickly if you notice that you are losing yourself (in your thoughts) or are beginning to dissociate.
walk on gravel
Eat chilli, fizzy candies or garlic
take a cold shower
Massage in Japanese healing oil or tiger balm or drip it onto the tongue
Pour cold water over the head
Make a plucking massage
Roll over the skin with a hedgehog ball or stress ring
leigen on acupressure mat
smell essential oils
Do foot massage
intense strength training
physical activity, e.g. B. go running
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Find out for yourself what works best and put it in your personal emergency case!
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Note and sources:
https://leben-mit-borderline.org/borderline-skillliste/ (accessed: October 16, 21, 10:32 p.m.)
https://www.klinikum-westmuensterland.de/rhede/wp-content/uploads/sites/3/2016/04/Konkrete-Skillsammlung.pdf (accessed: 16.10.21, 10:40 p.m.)
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