DBT Skills: Quiet Control

Dialectical Behavior Therapy (DBT) is a cognitive-behavioral therapy initially developed to treat individuals with borderline personality disorder (BPD). DBT is an evidence-based treatment that focuses on helping individuals develop skills to manage difficult emotions, improve interpersonal relationships, and enhance the overall quality of life.

Quiet control is a concept in Dialectical Behavior Therapy (DBT) that refers to the ability to manage one's emotions and behaviors skillfully and effectively. It involves identifying and regulating intense emotions without becoming overwhelmed or reactive. Quiet control is achieved through skills taught in DBT, such as mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness.

Benefits of learning quiet control

Learning the skill of quiet control through DBT can benefit someone in several ways. First, it can help individuals with intense emotions, such as those with borderline personality disorder (BPD), to manage their feelings more healthily. Learning the skill can reduce impulsive behaviors and improve relationships, as individuals can better communicate and respond to others thoughtfully and skillfully.

Empowerment can increase self-esteem and a greater sense of purpose and meaning in life. Additionally, quiet control can help individuals to feel more empowered and in control of their lives. Rather than feeling controlled by their emotions and impulses, they can make choices and take action based on their values and priorities.

Finally, learning the skill of quiet control can benefit individuals in a practical sense by helping them cope with stress and difficult situations more effectively. By developing a range of skills for managing difficult emotions and behaviors, individuals can feel more equipped to handle the challenges that life throws their way.

Learning quiet control skills through DBT can be a powerful tool for individuals with BPD and other mental health conditions to improve their emotional well-being, relationships, and overall quality of life.

Adapt quiet control in a real-life setting

An example of someone adapting quiet control skills to life might involve an individual with borderline personality disorder (BPD) who struggles with intense emotions and impulsive behaviors. Through DBT, they learn skills for managing difficult emotions, such as mindfulness, emotion regulation, and distress tolerance.

One day, the individual receives difficult feedback at work that triggers shame and self-doubt. In the past, they might have responded by lashing out at their coworkers or engaging in self-destructive behaviors, such as drinking or self-harm. However, they can respond more effectively now that they have developed quiet control skills through DBT.

Instead of reacting impulsively, the individual takes a moment to practice mindfulness, bringing awareness to their thoughts and emotions without judgment. They use emotion regulation skills to identify feelings and develop a healthy management plan. They might also use distress tolerance skills to cope with the intense feelings of shame and self-doubt, such as through self-soothing or engaging in a pleasurable activity.

As a result of using these quiet control skills, the individual can respond to problematic feedback more effectively. They can communicate their feelings and needs to their coworkers respectfully and assertively rather than lashing out in anger or withdrawing in shame. By adapting quiet control skills to their life, individuals can better manage their emotions and behaviors skillfully and effectively, leading to greater emotional well-being and positive outcomes in their relationships and work life.

Grouport teaches DBT skills like quiet control in a group series

Want to practice dialectical behavior therapy in a supportive group setting? The Grouport DBT series by Grouport Therapy offers a 12-week program that can help you develop new skills to replace negative behaviors and emotions.

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.

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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