Cheat Sheet for Dialectical Behavior Therapy (DBT)

DBT, or Dialectical Behavior Therapy, is a cognitive-behavioral therapy psychologist Marsha M. Linehan developed in the late 1980s. DBT is a skills-based therapy that focuses on teaching individuals specific skills to help them manage their emotions, cope with stress, and improve their relationships with others. It is a highly structured and evidence-based treatment effective for various mental health conditions, including borderline personality disorder (BPD), substance abuse, eating disorders, and depression.

DBT is based on dialectics, which refers to the idea that two seemingly opposing ideas can be accurate simultaneously. For example, an individual may feel happy and sad about a situation. DBT helps individuals accept and tolerate this dialectical tension rather than trying to eliminate it or choose one emotion over another. DBT skills are organized into four modules: mindfulness, emotion regulation, interpersonal effectiveness, and distress tolerance.

One helpful tool for individuals learning DBT skills is a cheat sheet or a summary of the critical skills and strategies taught in DBT. A DBT cheat sheet can serve as a quick reference guide for individuals experiencing intense emotions or struggling to cope with a difficult situation. The following are examples of what you can include on a DBT cheat sheet.

Mindfulness

Mindfulness can help individuals regulate their emotions and reduce stress. The mindfulness module of DBT teaches individuals to be present at the moment and observe their thoughts, feelings, and sensations without judgment. Some mindfulness skills that can be included on a cheat sheet include deep breathing, progressive muscle relaxation, and visualization exercises.

Emotion Regulation

The emotion regulation module of DBT focuses on helping individuals identify and label their emotions and develop strategies to regulate them. Some emotion regulation skills that can be included on a cheat sheet include self-soothing activities (such as taking a bath or listening to music), opposite action (doing something opposite to the emotion you are feeling), and checking the facts (evaluating whether your feelings match the situation accurately).

Interpersonal Effectiveness

The interpersonal effectiveness module of DBT teaches individuals how to communicate effectively and assertively and set boundaries in relationships. Some interpersonal effectiveness skills that can be included on a cheat sheet include DEAR MAN (Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate), FAST (Fair, Apologies, Stick to values, Truthful), and GIVE (Be Gentle, Act Interested, Validate, and Use an Easy manner).

Distress Tolerance

The distress tolerance module of DBT focuses on teaching individuals strategies to cope with intense emotions and distressing situations. Some distress tolerance skills that can be included on a cheat sheet include self-soothing activities, radical acceptance (accepting a situation without trying to change it), and IMPROVE (Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, Encouragement).

In summary, DBT is a skills-based therapy that teaches individuals specific strategies to help them manage their emotions, cope with stress, and improve their relationships with others. DBT skills are organized into four modules: mindfulness, emotion regulation, interpersonal effectiveness, and distress tolerance, and a cheat sheet can include examples of specific skills and strategies from each module. A DBT cheat sheet can be a helpful tool for individuals learning these skills, providing a quick reference guide for when they need to use these skills.

Grouport has DBT Skills Groups Online

Are you seeking an effective way to manage anxiety and reduce emotional suffering? Join our Grouport DBT series by Grouport Therapy and learn new skills to help you live a more fulfilling life.

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Our group meets once a week at a scheduled time, and you'll receive access to session links via email after enrolling and paying for the program. By joining our DBT skills group, you can improve relationships, manage anxiety, and reduce emotional suffering, regaining hope for the future.

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Don't hesitate to take the first step towards a better life. Our next session is waiting for you. Join our Grouport DBT series today and start improving your mental health alongside a supportive group of individuals.

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