@Kurra,

Thanks for your good advice. I've decided to quit this particular DBT sheet for good, it's just not helping. In fact it's clear to me that it's getting in my way. Still considering whether to end the sessions with the psychologist after the next one (six). Aside from her I have the psychiatrist (who I trust in a solid way), a support worker (very helfpul in practical ways) and the forums here for support. Also sporadically attending group activities at a local community mental health centre. I don't think I even need a psychologist on top of all this! I only started seeing one to specifically help me give up the green, which I have done now (two months ago).

You're right about the showers. The lack of one doesn't always keep me in the flat. But as the days pile up without one, it becomes less and less likely I'll get out (which in turn gives me less motivation to have one). Anyway, fresh as a daisy now, so not an issue for today and tomorrow at least. But it's great to hear I'm not the only one who goes more than a couple of days without one. Thanks to you and @Faith-and-Hope for sharing that. By the way, I've also spent long periods of time in the past falling asleep in my clothes in a never-made bed. And staying in the same clothes all the next day as well. Doing much better than I was then and I do find the routines I mostly manage lift my spirits to some degree. Trouble for me so far is maintaining them. But, as @Faith-and-Hope said, 'slow and steady wins the race'.

Thanks again, everyone. Hugs!