The 12 Life Skills
NEW WEB APP FOR ALL THE DECIDER SKILLS
Scroll down for the 12 Life Skills reminders
The Decider 32 Therapeutic Skills here
Click here for self help information
CLICK HERE FOR THE 12 SKILLS VIDEOS
The STOPP APP
Our CBT skills in a nutshell, available for IOS, Android and Windows
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The Decider Skills APPs - 32 and 12 Skills
New Web App - both 32 and 12 skills
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Stopp
Stop! - Take a breath - Observe - Pull back - Practice and/or Proceed
It Will Pass
Thoughts and feelings come and go. Situations change. Sometimes all we can do is keep going. It will pass.
Right Now
Right Now: 5 things I can see - 4 things I can hear - 3 things I can touch - 2 things I can smell - 1 slow deep breath
Values
What are my values? What is really important to me? What can I do that will help me take a step towards my chosen life direction?
Fact or Opinion
Ask yourself: Is this thought fact or opinion? Come back to the FACTS !
Self Care
Sleep - Eating & Exercise - Look at other factors - Find fun, achievement and enjoyment - every day. Be kind to yourself !
Opposite Action
Notice the emotional action urge - and do the opposite. If anxious, instead of escape/avoid - approach. If angry, instead of attack - kind approach or gently withdraw. If depressed, instead of withdraw/isolate - do something, be with others.
Name The Emotion
What emotion am I feeling right now? I can notice the urge to react, and choose a more helpful response.
Listen
I have 2 years and only one mouth! How can I show that I'm really listening?
Respect
The more I give - the more I get. Respect myself & others - Treat others as I want to be treated
Crystal Clear
Concise - Lucid & Logical - Emotion-free expression - Assertive - Realistic.
