A Beginners Guide to Practicing Dialectical Behavior Therapy

Dialectical Behavioral Therapy (DBT) is a cognitive-behavioral therapy that helps individuals manage their emotions, cope with stress, and improve their relationships. DBT is based on the idea that individuals can learn to change their thoughts, feelings, and behaviors through mindfulness, interpersonal skills, and distress tolerance techniques. In this blog post, we'll explore how to practice DBT in your daily life.

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Mindfulness

Mindfulness is a key component of DBT therapy. Mindfulness is the practice of being present at the moment without judgment. It involves paying attention to your thoughts, feelings, and sensations without getting caught up. To practice mindfulness, you can try the following:

• Focus on your breath: Take a few deep breaths and focus on the sensation of the air moving in and out of your body.
• Use your senses: Focus on what you see, hear, smell, taste, and touch. Take in your surroundings without judgment.
• Body scan: Focus on different body parts, starting at your toes and moving up to the top of your head. Notice any sensations without judgment.

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Interpersonal Skills

DBT therapy also focuses on developing interpersonal skills. These skills help individuals improve their relationships with others. To practice interpersonal skills, you can try the following:

• Active listening: Pay attention to what the other person is saying without interrupting or thinking about your response.
• Assertiveness: Express your thoughts and feelings clearly and directly without being aggressive or passive.
• Validation: Show empathy and understanding toward the other person's thoughts and feelings.

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Distress Tolerance

Distress tolerance is coping with difficult situations without resorting to harmful behaviors. To practice distress tolerance, you can try the following:

• Self-soothing: Engage in activities that make you feel calm and relaxed, such as taking a warm bath or listening to soothing music.
• Grounding: Focus on your surroundings by noticing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
• Radical acceptance: Accept the reality of the situation without judgment or resistance. Please recognize that you cannot change the past but can change how you react to it.

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Homework Assignments

DBT therapy often includes homework assignments. These assignments are designed to help you practice the skills you've learned in therapy and apply them to real-life situations. Some homework assignments you can try include:

• Keep a daily diary card: Record your emotions, behaviors, and skills used each day.
• Practice mindfulness exercises: Set aside time each day to practice mindfulness, such as a body scan or mindful breathing.
• Role-play difficult conversations: Practice assertiveness skills with a friend or family member.

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Seek Support

Finally, it's important to seek support when practicing DBT. Having a support system can help you stay motivated and committed to practicing DBT in your daily life. This may include attending group therapy sessions, contacting a trusted friend or family member, or contacting your therapist for phone coaching.

Practicing DBT daily involves incorporating mindfulness, interpersonal skills, distress tolerance techniques, homework assignments, and seeking support. Practicing these skills regularly can improve your emotional regulation, help you cope with stress, and improve your relationships with others. If you're interested in DBT therapy, working with a qualified therapist who can guide you through practicing DBT and developing a treatment plan tailored to your needs is essential.

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Grouport Offers Online DBT Skills Groups

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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