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Оглавление - Borderline Personality Disorder: 1-Month Self-Care CBT Workbook
- Disclaimer
- How to utilize the Workbook
- Week 1: Comprehending and Regulating Emotions
- Day 1: Understanding BPD: Examining the symptoms of the disorder, including emotional instability, relationship challenges, and issues with self-image
- Day 2: The Cycle of Instability. Exploring how intense emotions, hasty actions, and sensations of emptiness contribute to a self-perpetuating cycle
- Day 3: My «panic buttons.» Recognizing personal triggers that elicit intense emotional responses
- Day 4: Techniques for relaxation. We engage in breathing exercises to alleviate emotional tension and stress
- Day 5: My «sacrifices.» Understanding what you must give up for others and the impact it has on you
- Day 6: Emotions and Responses Journal. We start documenting our experiences to monitor and enhance our awareness of them
- Day 7: Summary. We review the notes from the week and record our preliminary observations
- Week 2: Engaging with Thoughts and Beliefs
- Day 8: Cognitive Distortions. We will examine common thinking errors linked to BPD, such as all-or-nothing thinking and devaluation
- Day 9: Logical Analysis. Developing the skill to question negative thoughts by posing critical inquiries
- Day 10: Explore alternative thoughts. Create more realistic and encouraging statements
- Day 11: Self-Beliefs. Examining the ingrained beliefs regarding personal inferiority that form the foundation of BPD
- Day 12: Establishing New Beliefs. Cultivating new, healthier perspectives regarding your self-worth
- Day 13: Recognizing Your Desires. Understanding how to identify your own desires, rather than merely those of others
- Day 14: Debriefing. Evaluating shifts in mindset and self-perception
- Week 3: Behavioral Experiments and Confidence Enhancement
- Day 15: Controlling Impulsive Behavior. Engage in mindful actions rather than automatic impulsive responses
- Day 16: Behavioral Experiments. We design minor actions to challenge our fears, such as completing a task with imperfections
- Day 17: Discomfort Assessment. Understanding how to evaluate the degree of discomfort experienced while completing tasks
- Day 18: Self-soothing and support. Create a list of phrases and actions that provide comfort when you feel like surrendering due to a mistake
- Day 19: Assertive Communication. Engaging in open and honest communication regarding your achievements
- Day 20: New Behaviors. Design and execute strategies that enhance confidence
- Day 21: Review. We examine the changes we have made in our behavior
- Week 4: Integration and Productive Living
- Day 22: My Values. Recognizing what is genuinely significant to you and how to align your life with those principles
- Day 23: Developing Healthy Attachments. Understanding how to cultivate relationships founded on mutual respect and support
- Day 24: Engaging with the past and future. Embracing our past experiences while approaching the future with a sense of curiosity
- Day 25: My Environment and I. Understanding how to set healthy boundaries and express myself without the fear of being judged
- Day 26: Gratitude. Maintain a gratitude journal to reflect on each day and your achievements
- Day 27: Strategize for the future. Develop a plan to sustain the results you have accomplished
- Day 28: Recap of the 28-day journey. We will summarize our experiences thus far and celebrate the progress we have made
- Days 29—30: Resources and Assistance. Recall the places where you can seek help and support moving forward.
- The conclusion of the journey