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# A Life worth Living
- URL: https://futuri.city/a-life-worth-living/
- Published: 2024-11-02T19:14:23.000Z
- Updated: 2026-10-19T19:32:55.000Z
- Description: Reflections on the DBT skills Accumulating positive experiences and Building mastery
- Author: Sophia McAllister
- Tags: Newsletter, #sophiefrommars, #Migrated-1792438291474, #Import 2026-10-19 20:32

DBT saved my life so I'm gonna spend a moment telling everyone how helpful it can be because I know there are a lot of people with BPD out there who need to hear it.

so cluster B personality disorders are characterised by, among other things "unrelenting crisis" - this is the combination of the feeling that every small problem you encounter is just yet more insurmountable bullshit and the reality that you have a lot of bad shit going on in your life, some of caused by the wider world beyond your control and inevitably some of it self-inflicted. The problem is, to someone who is constantly activated and feels life as this kind of non stop catastrophe, it's really hard to practice skills learned in therapy to do anything about it AND it feels impossible to judge what is an appropriate thing to spend your energy on, where to even begin tackling your problems.

The group component of DBT is explicitly justified in the therapists' manual as tackling this, which I think is genius. A borderline patient will bring new problems to their therapist every week and not focusing on them will trigger feelings of abandonment but the patient will definitely have forgotten all about this problem and moved onto a new one by next session or the one after **so** you have two therapies, one talk therapy one-on-one and the other a group setting like a class where you learn the DBT skills, and then in the group setting no patient feels like they're being especially ignored by the therapist because they're all there to learn the skills as peers. I just think that's really clever

The bit that really whips though is the skills around Accumulating positive experiences and Building mastery. Okay so your life feels like shit, right? Like one shit thing after another? Your therapy is to have a nice time and get better at something in a way that makes you proud. There's a whole acronym for the skills you need to use to keep yourself well, ABC PLEASE, but C and PLEASE are all essentially preventative skills to stop you having an actively bad time or worsening your mental health, and A and B (Accumulate positive experiences, Build mastery) are the ones where you're proactively creating your life worth living and I love it so much.

**Accumulating Positive Experiences** really does just mean having a nice time in an intentional way. It can literally be watching TV, it can be whatever you want, but you approach it thinking about what will make good experiences that will actively make you feel like you are leading a life worth living. My girlfriend and I went to the planetarium and took edibles last month and it owns so hard that according to DBT that's therapy

**Building Mastery** is all about helping you get a sense of momentum and direction by improving at something, ideally something that isn't also what you do for work. I know "get a hobby" seems like such basic advice for helping someone out of a rough time but like I've been bouldering since early last year and seeing myself get better at it has been impossibly good for me.

I've been getting into cooking this year as one of my Building mastery practices, at first just regularish like "how can I feed myself in a way that feels like I'm showing myself care at all" like finally learning how to make some of the comfort foods I had in childhood like beef stew, or trying out new things on my very basic salmon, potatoes and broccolli, like teriyaki glaze on broccolli or making hasselback potatoes. Then after a while it became a thing where I felt confident enough to actually thing about a little project and do it like around when my gf and I started officially dating I made her roast lamb and dauphinoise potatoes (nothing photographs well, sorry in advance lol), or we started rewatching Twin Peaks and I really wanted cherry pie so I made my own, which I had never done before!

![](https://futuri.city/content/images/2026/10/90b540c7-fb36-4c55-9bf0-f6f6d8113155_559x419-jpeg-1.jpg)

![](https://futuri.city/content/images/2026/10/98f3b482-5460-4a91-b39e-ad680ac841ce_559x419-jpeg.jpg)

![](https://futuri.city/content/images/2026/10/d72c79c2-5abe-4c14-a685-e4d4778fe2ff_559x419-jpeg.jpg)

and at the same time as improving at that stuff I felt like I was good enough at it that cooking for other people was a way I could show them care, which was something I had always wanted but never put in the time to making a reality.

In [The Endings Machine: Technology & Teleology](https://youtu.be/bORpyNbIDhM?ref=futuri.city) I talked about how cooking vegan food in groups is more effective in several ways that going vegan yourself and afterwards my sister (who helped with recording) said to me and a friend "I've been thinking about this ever since filming, we should do this!" and we've been holding a rotating vegan group meal at other's places fortnightly since then, and it's been really good! (This idea btw was partly inspired by my [time on the ZAD](https://www.tumblr.com/sophie-frm-mars/727544698598768640/weve-just-spent-3-days-on-the-zad-filming-a?ref=futuri.city) where communal living leads to group cooking on a rotation, mostly vegan) For the first one I made a spicy mushroom pasta, then I had to bring the dessert to one and I made a vegan chocolate tart with coconut milk instead of dairy making a coconut chocolate filling and it was SOOO good

![](https://futuri.city/content/images/2026/10/79caada6-8f67-4d6e-8ad1-9f2f155cd863_1200x1600-jpeg.jpg)

Last week the vegan meal was at mine again and it fell on halloween so we invited more people and arranged a little spooky movie screening and I made SOOO much food and it was all fucking fantastic. My gf and I made dhal makhani, aubergine rice, parathas, vegan raita and onion bhajis and served them with some mango chutney and some oven-cook samosas that were just from big tesco. I'm so fucking proud of myself, I've never cooked this much before and it went so well! I guess what I really want to get across is how looking at this from the DBT perspective I gotta get across how good this shit is for your mental health and how absurdly well it dovetails with building community.

![](https://futuri.city/content/images/2026/10/deab0011-0e3c-4e7f-bdff-b8bbf6b2c72a_314x419-jpeg.jpg)

![](https://futuri.city/content/images/2026/10/21274d7f-671a-4f76-a992-5166e5b5773b_559x419-jpeg.jpg)

There are all sorts of other ways Accumulating positive experiences and Building mastery help, because DBT is a very holistic approach to helping people get better - like if you know what things you like doing and you plan them to be available to you, you know that you're going to be happy with your own company, which means if you're having a shit time around someone else you're happy saying "I would be having a better time being alone right now" and just leaving. That makes it easier to live up to your self-respect goals, which are a big part of the DBT interpersonal effectiveness skills, as well as helping to tackle every cluster B girlie's deep seated fear of abandonment.

I could go on an on, but the salient thing right now is that there are a lot of people struggling with stuff I relate to as someone who has had my shit rocked by Borderline Personality Disorder for years and years, and I know that the biggest feeling at core is like "what is this all for? what is the thing that we are all trying to do in the space we are chaotically scrabbling to try to clear all the time?" and this is the answer: you want to accumulate positive experiences and build mastery, and when you get to doing it you have such a profoundly more grounded sense of being in the world, of what it is that's worth being here for and what stands in the way of life just being like that for everyone and a more meaningful drive to try and make it be that way for everyone.

I also wanna go on and on about how Interpersonal Effectiveness makes everyone better at organising too, but I think the Life Worth Living is the better sales pitch for DBT. idk in short a close friend pitched it to me a little while ago that all leftists should learn DBT and it would make the revolution way easier and the more I live of my life worth living the more I agree.