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No Matter What the Problem, There Are Only Four Things You Can Do

Marsha Linehan, the creator of Dialectical Behavior Therapy, outlined strategies for any problem that you face.

No Matter What the Problem, There Are Only Four Things You Can Do
By KARYN HALL, PHD

When faced with a difficult problem, you might find yourself paralyzed over deciding what to do. Emotionally sensitive people often have difficulty making decisions, tend to ruminate about issues and can become increasing upset as a result of thinking about the issue over and over.

Searching and searching for the right solution, perhaps one that won’t upset others or cause pain or loss, adds to anxiety and upset. How can someone find just the right solution and know what the right solution is?

Marsha Linehan, the creator of Dialectical Behavior Therapy, outlined strategies for any problem that you face. Remembering these options can help decrease the struggle of not knowing what to do. The four options are Solve the Problem, Change Your Perception of the Problem, Radically Accept the Situation, or Stay Miserable.

Continue reading No Matter What the Problem, There Are Only Four Things You Can Do

The power of patterns. Why your borderline loved one may think you’re trying to hurt them

Here is a Ted Talk by Michael Shermer on the pattern-finding power of the human brain. After I watched this video, I was struck that this is probably why people with Borderline Personality Disorder or just highly sensitive people develop the belief that people are out to hurt them or that they are being judged and degraded by others.

You can purchase a copy of his latest book at Amazon below.




List Price: $28.00 USD
New From: $16.18 In Stock
Used from: $15.38 In Stock
Release date May 24, 2011.

Two glasses of wine… Remembering priorities

While not BPD-related, this is a story that was posted by a member of the ATSTP Group to let us remember our priorities. Neither the poster or I know the origin of this story:

TWO GLASSES OF WINE…

When things in your life seem almost too much to handle……when 24 hours in
a day are not enough….. remember the mayonnaise jar and the 2 glasses of
wine…

A professor stood before his philosophy class and had some items in front
of him. When the class began, wordlessly, he picked up a very large and empty
Mayonnaise jar and proceeded to fill it with golf balls.

He then asked the students if the jar was full. They agreed that it was.

The professor then picked up a box of pebbles and poured them into the
jar. He shook the jar lightly. The pebbles rolled into the open areas between
the golf balls. He then asked the students again if the jar was full. They
agreed it was.

The professor next picked up a box of sand and poured it into the jar. Of
course, the sand filled up everything else. He asked once more if the jar
was full. The students responded with a unanimous ‘yes.’

The professor then produced two glasses of wine from under the table and
poured the entire contents into the jar, effectively filling the empty
space between the sand. The students laughed.

‘Now’, said the professor, as the laughter subsided, ‘I want you to
recognise that this jar represents your life….. The golf balls are the
important things; your family, your children, your health, your friends,
and your favourite passions; things that if everything else was lost and only
they remained, your life would still be full.

The pebbles are the other things that matter like your job, your house,
and your car.

The sand is everything else: the small stuff.

If you put the sand into the jar first, he continued, there is no room
for the pebbles or the golf balls.

The same goes for life: If you spend all your time and energy on the
small stuff, you will never have room for the things that are
important to you.

Pay attention to the things that are critical to your happiness. Play with
your children. Take time to get medical check-ups. Take your partner out to
dinner. Play another 18. Do one more run down the ski slope. There will
always be time to clean the house and fix the shelves.

Take care of the golf balls first; the things that really matter. Set
your priorities.

The rest is just sand.’

One of the students raised her hand and inquired what the wine
represented.

The professor smiled. ‘I’m glad you asked. It just goes to show you that
no matter how full your life may seem, there’s always room for a couple of
glasses of wine with a friend.’

New Free Tool from ATSTP

What should I do?

Today, I have uploaded a new free tool for you to use when making decisions. The purpose of the tool is to help you make more informed decisions and help to combat impulsiveness. The tool is a “decision matrix” where you can map out the advantages and disadvantages of doing something (or not doing it). Here is a link to the tool (instructions are on the second page of the tool):

ATSTP Decision Matrix Tool

Decision making on Colbert?

The other night I saw an author of “How we decide” on Colbert. It is worth watching. Here:


The Colbert ReportMon – Thurs 11:30pm / 10:30c

Jonah Lehrer

Colbert Report Full Episodes
Funny Political News

Christian Bale Parody
Joke of the Day

Saving yourself from Cognitive Distortions

Some time ago I posted a list of Cognitive Distortions. I never posted the “antidotes” to these until now. Here they are:

1. Identify The Distortion: Write down your negative thoughts so you
can see which of the ten cognitive distortions you’re involved in. This
will make it easier to think about the problem in a more positive and
realistic way.

2. Examine The Evidence: Instead of assuming that your negative thought
is true, examine the actual evidence for it. For example, if you feel
that you never do anything right, you could list several things you
have done successfully.

3. The Double-Standard Method: Instead of putting yourself down in a
harsh, condemning way, talk to yourself in the same compassionate way
you would talk to a friend with a similar problem.

4. The Experimental Technique: Do an experiment to test the validity of
your negative thought. For example, if during an episode of panic, you
become terrified that you’re about to die of a heart attack, you could
jog or run up and down several flights of stairs. This will prove that
your heart is healthy and strong.

5. Thinking In Shades Of Grey: Although this method may sound drab, the
effects can be illuminating. Instead of thinking about your problems in
all-or-nothing extremes, evaluate things on a scale of 0 to 100. When
things don’t work out as well as you hoped, think about the experience
as a partial success rather than a complete failure. See what you can
learn from the situation.

6. The Survey Method: Ask people questions to find out if your thoughts
and attitudes are realistic. For example, if you feel that public
speaking anxiety is abnormal and shameful, ask several friends if they
ever felt nervous before they gave a talk.

7. Define Terms: When you label yourself ‘inferior’ or ‘a fool’ or ‘a
loser,’ ask, “What is the definition of ‘a fool’?” You will feel better
when you realize that there is no such thing as ‘a fool’ or ‘a loser.’

8. The Semantic Method: Simply substitute language that is less
colorful and emotionally loaded. This method is helpful for ‘should
statements.’ Instead of telling yourself, “I shouldn’t have made that
mistake,” you can say, “It would be better if I hadn’t made that
mistake.”

9. Re-attribution: Instead of automatically assuming that you are “bad”
and blaming yourself entirely for a problem, think about the many
factors that may have contributed to it. Focus on solving the problem
instead of using up all your energy blaming yourself and feeling
guilty.

10. Cost-Benefit Analysis: List the advantages and disadvantages of a
feeling (like getting angry when your plane is late), a negative
thought (like “No matter how hard I try, I always screw up”), or a
behavior pattern (like overeating and lying around in bed when you’re
depressed). You can also use the cost benefit analysis to modify a
self-defeating belief such as, “I must always try to be perfect.”

Validation versus Agreement

It is important for nons to understand the difference between validation and agreement. It seems many “nons” find it difficult to use validation with their loved ones. They have this opinion that validation is “giving in” to the desires and wants of the person with BPD. Often they feel that their own needs (the non’s needs) or desires are in conflict with those of the person with BPD and that if they “give in” they lose.

Validation is not about agreement or winning or losing. Validation is about finding the truth in other people’s FEELINGS, not their decisions or behavior. The other person’s feelings are the key issue at heart here, not the behavior. If you validate properly you can attain a communication level about feelings, without giving into behavior or threats or without losing. Remember: validation does not mean agreement and does not condone behavior. Its function is to connect with another person on an emotional level.

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When Hope is Not Enough
Get the Non-BPD book that is designed for
staying and working on the relationship

Emotional Literacy

On a site that I previously mentioned, I found the top ten ways to improve emotional literacy.

1. Become emotionally literate. Label your feelings, rather than labeling people or situations. “I feel impatient.” vs “This is ridiculous.” I feel hurt and bitter”. vs. “You are an insensitive jerk.” “I feel afraid.” vs. “You are driving like a idiot.”
2. Distinguish between thoughts and feelings. Thoughts: I feel like…& I feel as if…. & I feel that Feelings: I feel: (feeling word)
3. Take more responsibility for your feelings. “I feel jealous.” vs. “You are making me jealous.”
4. Use your feelings to help them make decisions. “How will I feel if I do this?” “How will I feel if I don’t”
5. Show respect for other people’s feelings. Ask “How will you feel if I do this?” “How will you feel if I don’t.”
6. Feel energized, not angry. Use what others call “anger” to help feel energized to take productive action.
7. Validate other people’s feelings. Show empathy, understanding, and acceptance of other people’s feelings.
8. Practice getting a positive value from emotions. Ask yourself: “How do I feel?” and “What would help me feel better?”Ask others “How do you feel?” and “What would help you feel better?”
9. Don’t advise, command, control, criticize, judge or lecture to others. Instead, try to just listen with empathy and non-judgment.
10. Avoid people who invalidate you. While this is not always possible, at least try to spend less time with them, or try not to let them have psychological power over you.