The Daily Llama, by Sober Curator Staci DesRault, brings you short, one-word meditations and a corresponding quote plus a reflection for your complete wool-being (#seewhatwedidthere?) for Monday, April 4th – Friday, April 8th, 2022.
WORD OF THE DAY: A.C.C.E.P.T.S
MONDAY, APRIL 4, 2022
QUOTE OF THE DAY:
“Acceptance is the only way out of hell.” -Marsha Linehan
MEDITATE ON THIS:
Accepting something does not mean we like it or approve of it. It simply means we recognize that it is what it is. In Dialectical Behavioral Therapy as outlined by Marsha Linehan, we can learn to practice distress tolerance skills by remembering the acronym, ACCEPTS:
Activities (finding an activity or hobby that provides a distraction)
Contributing (volunteering or doing something for someone else),
Comparison (comparing our situation to one that is worse),
Emotions (do something that elicits the opposite emotion from the one we currently have),
Pushing Away (removing negative thoughts, such as by writing them down and then throwing the paper away),
Thoughts (when emotions take over, focus on thoughts by counting to 10 or reading a book),
Sensations (find physical sensations that distract, such as holding an ice cube or eating something spicy).
We can use this acronym to remind us of coping skills that can help us through a moment in time that feels unacceptable.
The Daily Llama Fun Fact of the Day:
Today is National Walk Around Things Day, Tell a Lie Day, National Hug a Newsperson Day, National Vitamin C Day, International Carrot Day, and National Cordon Bleu Day.
WORD OF THE DAY: I.M.P.R.O.V.E.
TUESDAY, APRIL 5, 2022
QUOTE OF THE DAY:
“Build a life worth living. I stare at this phrase on my ceiling every morning before I decide to get out of bed. I painted it a few years ago after completing a few months of dialectal behavioral therapy. It is a quote by Marsha Linehan, who created DBT. After therapy, I impulsively decided to paint it on my ceiling in black, as some sort of reminder to build a life worth living. I don’t regret painting it up there – well, not yet, at least.” -Emma Thomas, Live for Me
MEDITATE ON THIS:
Yesterday we learned about ACCEPTS to help us remember seven coping skills we can utilize to help us work through intolerable emotions or situations. Today we focus on the acronym IMPROVE:
Imagery (imagine a relaxing environment)
Meaning (find meaning or purpose in what you are feeling),
Prayer (speak to your higher power or simply recite a chant or mantra), Relaxation (take deep breaths, relax your muscles),
One thing in the moment (focus all attention on the task at hand),
Vacation (take a short break from it), and
Encouragement (be your own cheerleader).
The Daily Llama Fun Fact of the Day:
Today is First Contact Day, Go For Broke Day, National Caramel Day, National Deep Dish Pizza Day, National Flash Drive Day, Qingming Festival, and Read a Road Map Day.
WORD OF THE DAY: P.L.E.A.S.E.
WEDNESDAY, APRIL 6, 2022
QUOTE OF THE DAY:
“When we are free, we can look in the face of our cravings and desires and say “I don’t have to satisfy you.” -Marsha Linehan
MEDITATE ON THIS:
Today’s acronym outlines one of the emotional regulation portions of DBT. This skill stresses the importance of maintaining a healthy body so that one is more likely to have healthy emotions.
Physical Illness (treat): Get proper treatment if you are sick or injured
Eating: Eat a balanced healthy diet
Avoid mood-altering drugs: Stay away from non-prescribed medication and drugs.
Sleep: Get the right amount of sleep, not too much or too little
Exercise: Get an effective amount of exercise (walking or yoga are great options!)
The Daily Llama Fun Fact of the Day:
Today is National Teflon Day, Plan Your Epitaph Day, National Walking Day, National Siamese Cat Day, National Tartan Day, National Student-Athlete Day, National Sorry Charlie Day, Day of Hope, and National Acai Bowl Day.
WORD OF THE DAY: D.E.A.R.M.A.N.
THURSDAY, APRIL 7, 2022
QUOTE OF THE DAY:
“You can feel like a mental patient, but that doesn’t mean you have to act like one.” -Marsha Linehan
MEDITATE ON THIS:
Interpersonal effectiveness is another element of DBT. This skill acronym helps people effectively get something they want.
Describe one’s situation
Express why this is an issue and how you feel
Assert yourself by asking for what you want
Reinforce your position by offering positive consequences
Mindful of the situation by focusing on what you want and ignoring distractions
Appear confident even when you don’t feel it
Negotiate with hesitant people and come to a comfortable compromise
The Daily Llama Fun Fact of the Day:
Today is National Alcohol Screening Day, National Burrito Day, National Girl Me Too Day, National No Housework Day, and World Health Day.
WORD OF THE DAY: G.I.V.E.
FRIDAY, APRIL 8, 2022
QUOTE OF THE DAY:
“There’s never a good time for Mindfulness, and there’s never a bad time. Mindfulness is one of those things you simply do, because if you practice being aware – completely open to the universe, just exactly as it is – you will transform your life in time.” –Marsha Linehan
MEDITATE ON THIS:
This skill helps people to maintain relationships, whether that be with friends, co-workers, family, or romantic partners.
Gentle: Use appropriate language while avoiding verbal or physical attacks, putdowns, judgment, and sarcasm
Interested: Act interested in what is being said when someone is talking to you such as maintaining eye contact, asking questions, and avoiding distractions
Validate: Show understanding and sympathy for others’ situations
Easy Manner: Be calm and comfortable
The Daily Llama Fun Fact of the Day:
Today is National Zoo Lovers Day, National All is Ours Day, and National Empanada Day.
THE CARD DIVO: Each week Actor, Comic, Host, Patient Leader, Spiritual Mentor, and Sober Curator Daniel G Garza AKA The Card Divo will bring us quick-hitting and intuitive horoscopes for sober people on the go.
Resources are available
Resources Are Available
If you or someone you know is experiencing difficulties surrounding alcoholism, addiction, or mental illness, please reach out and ask for help. People everywhere can and want to help; you just have to know where to look. And continue to look until you find what works for you. Click here for a list of regional and national resources.
