Abigail Peck, PLLC

12/10/2022

At times, being fully present with our emotions can be a challenge. We may push our emotions away. Or, we may find ourselves clinging to an emotion, not wanting to let go. These list of feeling words are designed to aid in the practice of mindfully observing our emotions.

[Images created by Abigail Peck, PLLC - source of lists unknown]

05/28/2022

Do you ever struggle with setting boundaries? Do you struggle to sometimes ask for what you want or say no to what you don’t want? If this is true for you, the DEAR MAN skill for interpersonal effectiveness might be helpful. Use this skill when you want to ask for something or say no to something. It helps to write down your script ahead of time and practice it allowed before using this skill for any difficult asks/“no’s.” Ideally, you could practice it aloud with your therapist.

This image include the acronym of DEAR MAN along with helpful tips of mine for scripting this skill in parentheses.

Image text:

DEAR MAN

D - Describe (using just the fact)
E - Express (your feelings about the situation)
A - Assert (Ask for what you want or say no to what you don’t want)
R - Reinforce (what’s in it for them)

M - be Mindful (of the objective / what your asking for / saying no to)
A - Act confident (no maybe’s)
N - Negotiate (“how could we figure this out together?”)

05/28/2022