By: Alyson Dudley, MSW, RSW
The end of 2024 is fast approaching, and it may cause our thoughts to drift to how we can improve our lives, including making New Year’s Resolutions. It can be helpful to consider making these commitments not only at the start of the year, but throughout the year. There are a few DBT skills related to this, including:
PARTICIPATE SKILL:
Participating involves throwing yourself into something completely. Let yourself get involved in the moment and be totally present when engaging in an activity. By participating with awareness, we can be in the moment, which can help with commitment to participating in achievement of our goals.
OPPOSITE ACTION SKILL:
Opposite Action involves noticing what action urge comes up for us associated with an emotion, for example the urge to avoid if we are fearful. Opposite Action, suggests that we then engage in the opposite action to these urges, such as facing our fear and approaching a situation. This could be helpful for New Year’s plans if we have the urge to avoid certain tasks or problems and instead strive to face our problems with skills.
COPE AHEAD SKILL:
Cope Ahead plans involve developing a plan in advance to cope with a difficult situation that is or might be coming up for us. This can also be helpful as it can help us to set up plans and think of solution ideas for upcoming difficulties or situations we need to face. For example, perhaps it could be helpful to set up a studying schedule for exams in the new year. This can help to reduce our anxiety as we have a plan in place.
As you think about starting a new year, consider using the skills above to prepare for and fully participate throughout the year!!
From DBT® Skills Manual for Adolescents, by Jill H. Rathus and Alec L. Miller. Copyright 2015 by The Guilford Press.
Adapted from DBT® Skills Training Handouts and Worksheets, Second Edition. Copyright 2015 by Marsha M. Linehan. Adapted by permission.