5 Self-advocacy techniques for speaking up about your DBT

Living with DBT doesn't mean you're powerless. Here are proven strategies that actually work: ## 1. **The 5-4-3-2-1 Grounding Technique** When DBT symptoms hit, name: - 5 things you can see - 4 things you can touch - 3 things you can hear - 2 things you can smell - 1 thing you can taste This pulls your nervous system back to the present moment instead of spiraling. ## 2. **Create a 'Good Day' Template** Write down exactly what a manageable day looks like when DBT is calm. Use this as your blueprint during rough patches - you don't have to reinvent the wheel every time. ## 3. **The 'Minimum Viable Day' Strategy** Define the absolute minimum you need to do to keep your life functioning. On bad days, this is enough. On good days, anything extra is a bonus. ## 4. **Build Your 'Tell a Friend' Script** Prepare language for explaining DBT to people you trust. Having words ready makes it easier to ask for support when you need it. ## 5. **Practice the 'Good Enough' Rule** Perfectionism and DBT are terrible roommates. Embrace 'good enough' - it's actually better than perfect because it's achievable. ## Implementation Tips - Start with just one technique for a week - Adjust strategies to fit your lifestyle - Remember that managing DBT is a skill that improves with practice - Be patient with yourself as you figure out what works *If DBT significantly impacts your daily functioning, consider working with a mental health professional who can help you develop personalized strategies.*