A Beginners Guide to Dialectical Behavior Therapy Skills

Dialectical Behavior Therapy (DBT) is a form of cognitive-behavioral therapy that psychologist Marsha Linehan developed. DBT often treats various mental health conditions, including Borderline Personality Disorder (BPD), depression, anxiety, and substance abuse. DBT aims to help individuals regulate their emotions, tolerate distressing situations, and communicate effectively with others. This blog post will explore some key DBT skills that can help individuals achieve these goals.

Mindfulness

Mindfulness is a core component of DBT. It involves paying attention to the present moment without judgment. Mindfulness can help individuals become more aware of their thoughts and feelings and develop greater self-awareness. Mindfulness exercises, such as meditation or deep breathing, can be incorporated into daily life to help individuals manage their emotions.

Distress Tolerance

Distress tolerance is tolerating difficult or distressing situations without engaging in destructive behavior. This skill is essential for individuals with BPD, who may struggle with impulsivity and self-harm behaviors. Distress tolerance skills can include distraction techniques, self-soothing activities, and self-talk.

Emotional Regulation

Emotional regulation skills are designed to help individuals manage their emotions effectively. This can involve identifying and labeling emotions, identifying the triggers for those emotions, and developing strategies for managing intense emotions. DBT teaches individuals to use opposite action, which involves doing the opposite of what their emotions are telling them to do. For example, if someone feels sad, they might engage in an activity that brings them joy.

Interpersonal Effectiveness

Interpersonal effectiveness skills are designed to help individuals communicate effectively with others. This can involve learning to assertively express needs and boundaries, saying no without feeling guilty, and negotiating conflict. DBT teaches individuals to use the DEAR MAN acronym to communicate their needs effectively: Describe, Express, Assert, Reinforce, Mindful, Appear confident, and Negotiate.

Radical Acceptance

Radical acceptance involves accepting reality as it is without judgment. This can be challenging for individuals struggling with difficult emotions or situations. Radical acceptance involves recognizing that some situations cannot be changed and learning to let go of unhelpful thoughts or behaviors. DBT teaches individuals to use the acronym ACCEPTS to manage their emotions: Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations.

Self-Care

Self-care skills are essential for maintaining emotional and physical well-being. This can involve engaging in activities promoting relaxation, such as taking a warm bath or walking. It can also involve setting boundaries with others and engaging in activities promoting self-compassion, such as practicing gratitude or a hobby.

Final Thoughts

DBT is a highly effective form of therapy that teaches individuals various skills to manage their emotions, tolerate distressing situations, and communicate effectively with others. These skills include mindfulness, distress tolerance, emotional regulation, interpersonal effectiveness, radical acceptance, and self-care. Individuals can improve their mental health and overall well-being by incorporating these skills into their daily lives. If you are struggling with a mental health condition or are interested in learning more about DBT, consider contacting a mental health professional specializing in this type of therapy.

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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.