There are many possible layouts for a diary card (see here, here, and here), but they generally contain the same fields:

These skills include “what” skills or skills that answer the question “What do I do to practice core mindfulness skills?” like observing, describing, and participating. There are also “how” skills or skills that answer the question “How do I practice core mindfulness skills?”, like non-judgment and practicing “One-mindfully” effectively. Accept this reality with your whole being, or your mind, body, and spirit. Pay attention to the bodily signs of fighting reality (e.g., posture, “fight-or-flight” response) as well as the spiritual signs (you may “know” that this is real, but you don’t “feel” like it’s real).The diary card is an important component of Dialectical Behavior Therapy and an effective way for clients to learn about themselves. If you don’t like something, you first have to accept that it is the way it is before you can try to [change] it. If you’re not accepting something, you’ll be so busy fighting that reality that you don’t have the energy to put towards trying to change it” (Tartakovsky, 2015). If you’re interested in learning more about Dialectical Behavior Therapy, as a client, therapist, or just a curious person, there are several books available. The skills in this module are related to interacting with others, especially in difficult or potentially damaging situations. Acceptance and commitment therapy identifies fusion with thoughts and resistance to uncomfortable inner experiences as key sources of distress. The therapy works on increasing psychological flexibility and choosing committed actions based on values.

You can also become certified through the Dialectical Behavior Therapy National Certification and Accreditation Association (DBTNCAA). This allows you to list a specialized certification in DBT when you apply to Health Care Providers and HMO networks. This is another resource for individuals struggling to cope with emotion dis-regulation. The description promises that the book will teach readers how to “ Establish a balanced life for an everyday sense of wellbeing, let go of unwanted worries and fears, become better at accepting yourself and others, and work through a crisis without letting emotions take over.”You may also notice that many of these skills are generally considered effective skills, rather than specific skills for specific problems. While Dialectical Behavior Therapy focuses on the treatment of severely distressed individuals, the means of working towards these goals are not mystical or mysterious. The methods of furthering treatment are grounded in common sense and the straightforward practice of skills. Communication strategies are closely attended to in DBT. DBT therapists balance reciprocal communication that responds to the client’s agenda with an irreverent communication style intended to promote insight and change.

This is where Dialectical Behavior Therapy worksheets, handouts, and manuals can prove to be extremely effective tools in building your skills and improving your ability to accept your situation, deal with difficulty, and solve problems. The diary card may also include space for a general rating for the day and any medications or substances used (legal or illegal). If your mind has you jumping on the thought train (i.e., one thought leads to another, which often leads to a “should” thought, which can lead to judgment), try to detach yourself from the thought by telling yourself about the thought you are having (e.g., “There’s a thought about the errand I need to run after work”). Focus on building and maintaining positive relationships, and give mindfulness a try to savor positive experiences. Letting Go of Painful EmotionsDealing with Psychosis Toolkit: this toolkit from Fraser Health Authority provides information about psychosis and skills that can help to manage it feelings will change. That’s because—regardless of genetics or early pain—the key skills you’ll learn Emotion regulation skills (change) including recognizing emotions, changing emotional responses (including cognitive restructuring), and reducing vulnerability to the emotional mind. You have to walk to work because your car is in the shop. It’s not far, but it’s pouring. You take a deep breath and say: “ It’s just rain. I’ll bring a towel, and I’ll dry off when I get to work” (Tartakovsky, 2015A).