Well, I have begun my adventure to becoming med free. No, it will not happen anytime soon but I am aiming to wean off these meds (slowly, steadily, and under a Doctors care) in August 2013. To get me off on the right foot, I have begun a workbook called “The Dialectical Behavior Therapy Skills Workbook“. I am working in this workbook along with another one titled “Overcoming Bipolar Disorder“.
Sadly, I have had the Bipolar workbook almost three years and did not come anywhere close to completing it but I am now beginning to make a dent. I alternate between the two workbooks to ingrain the skills that each teach to help regulate emotions, learn mindfulness, pinpoint triggers, create crisis plans, and learn distraction and redirection. I am enjoying how well these two workbooks are fitting together to create a strong foundation for me to work off of.
The Dialectical Behavior Therapy Workbook is great. It gives distraction ideas for when you are home and distressing thoughts and emotions run over you like a freight train and also gives you distraction ideas for when you are away from home as well. There are 10 chapters- 1. Basic Distress Tolerance Skills, 2. Advanced Distress Tolerance Skills: Improve the Moment, 3. Basic Mindfulness Skills, 4. Advanced Mindfulness Skills, 5. Exploring Mindfulness Further, 6. Basic Emotion Regulation Skills, 7. Advanced Emotion Regulation Skills, 8. Basic Interpersonal Skills, 9. Advanced Interpersonal Skills, and 10. Putting It All Together.
I am currently beginning chapter 2. I am moving slowly, truly absorbing and processing the skills and techniques taught. If anyone is interested in DBT, this workbook is fantastic… I wish I had it when I was taking the DBT weekly group a year ago. It is great on its own or as a supplement to therapy.
My adventure is beginning!! I am excited and anxious all at once. I know that I can do this but if my mind tries to prove me wrong… I will still win because medication does not mean I am defeated…it simply means I had to win another way. ♥
*** Dialectical Behavior Therapy (DBT) has been a proven affective method of therapy for Borderline Personality Disorder (BPD) and is becoming a great therapy choice for those with Bipolar Disorder (BD) as well…especially since a-lot of times these disorders co-exist. For myself personally, BPD is a co-morbid disorder to my BD.***
- Mindfulness and DBT Exciting?? (bipolarmuse.com)
- Bipolar Disorder vs. Borderline Personality Disorder (everydayhealth.com)
- Cognitive and Dialectical Behavior Therapy (myjourneywithdepression.wordpress.com)
- How to Manage Anxiety Using DBT Skills (writeintothelight.org)
- Oh Mania… How I Loathe and Love You (bipolarmuse.com)