• What is DBT?

    Dialectical Behavior Therapy (DBT) is an evidence based therapeutic intervention that utilizes cognitive behavioral therapy and tries to change negative thinking patterns while pushing for positive behavioral changes. It focuses on problem solving and acceptance-based strategies to bring together opposite concepts such as change and acceptance. It was created by psychologist, Dr. Marsha Linehan.

    You might be asking yourself "how does this differ from cognitive behavioral therapy or CBT?

     

    Cognitive-behavioral therapy (CBT) is one of the most commonly practiced forms of therapy today. It’s focus is on helping people learn how their thoughts can actually change their feelings and behaviors. It is usually time-limited and goal-focused as practiced by most psychotherapists.

     

    Where CBT works on changing thought patterns, DBT works to change how we manage our emotional responses and behaviors to situations.

     

    Both CBT and DBT can incorporate exploring an individual’s past or history, to help an individual better understand how it may have impacted their current situation. However, discussion of one’s past is not a focus in either form of therapy, nor is it a differentiation between the two forms.

     

    For additional information on CBT and psychotherapy click here

    For additional information on DBT click here

  • DBT Skills

    A SUMMARY TO THE VARIOUS SKILLS WITHIN DBT

    DIALECTICS + MIDDLE PATH THINKING

    Challenge Problematic Thinking – check if you have a mistake/harmful belief about a situation, yourself, or others.

    Dialectical Thinking – change your extreme reactions & thoughts to be more in the middle – balanced or peaceful
    Validation – try to validate yourself and/or others to comfort, reassure, understand, and accept

    MINDFULNESS

    Observe – just notice the experience, watch your thoughts come and go, no pushing away & no clinging
    Describe – put your experience into words by describing to yourself what is happening

    Participate - engaging fully in the activity
    One Mindfully – consciously doing one activity at a time (not multi-tasking)
    Take a non-judgmental stance – accept each moment without judging; look only at the facts, unglue your opinion

    Being effective - doing what works!

    DISTRESS TOLERANCE

    Distract with Wise Mind ACCEPTS – Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations
    Self-soothe – soothe your senses with your favorite sight, sound, smell, taste, and touch

    IMPROVE the moment – Imagery, Meaning, Prayer, Relaxation, One thing, a brief mental Vacation, and Encouragement
    Think of Pros and Cons – Identify positive & negative effects of tolerating and not tolerating the stress
    Observe your breath – focus your attention on your breath coming in & out as you relax your body & breath
    Radical Acceptance – decide to tolerate the moment by accepting what is from deep within, freedom from suffering
    Willingness – decide to move from stubbornness and/or passivity to Open-mindedness & Action

    EMOTION REGULATION

    Challenge an Emotion Myth – check if you have a mistaken/harmful belief about an emotion

    Describe your Emotion – use the chart to understand your experience and find the function

    PLEASED – take care of yourself and do activities; work towards goals
    Increase Positive Emotions – Increase short-term positive emotions NOW & make a list of long term life goals
    Letting Go – Observe, Experience, and Accept your emotion
    Opposite Action – change your emotion with an opposite action

    INTERPERSONAL EFFECTIVNESS

    GIVE - Learn how to build + maintain relationships

    FAST - Develop a healthy relationship with yourself and build sef-respect

    DEAR/MAN - Learn how to set better boundaries by saying no, asking for what you need, and working on negotiating

    FOR ADDITIONAL INFORMATION ABOUT EACH SET OF SKILLS, SEE THE LINK ABOVE CALLED "DBT SKILLS."

  • Use of information for this site

    This website is intended for information and educational purposes only. No information presented is intended for counseling or treatment. Use of this website does not form a counseling relationship. For more information please contact me at blair@helpwithdbt.com

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