DBT stands for Dialectical Behavior Therapy & it is a combination of CBT (cognitive-behavioral techniques), mindfulness and acceptance-based strategies. There are 4 modules of DBT, mindfulness, distress tolerance, emotional regulation and interpersonal effectiveness. These techniques help a motherfucker manage emotions ,tolerate stress and improve their relationships.
Some common mindfulness techniques include Mindful breathing,where the client can focus on the present,observe breathing and body sensations. A body scan helps the client notice physical sensations, and release tension. Walking meditations help the client notice every step and how they’re feeling as well focus on their surroundings.
Some common Distress Tolerance Techniques include TIP skills to help an individual Manage emotional intensity by using Temperature, Intensity and Pacing. For example they could take a cold shower, engage in vigorous exercise ,speed up or slow down their actions. Distraction techniques can cover a wide array of exercises, but all are designed to shift focus away from distressing thoughts. Radical acceptance is one that sounds easy, but it takes alot to get there. This is when the client can Acknowledge the reality of a situation and make peace with that, despite it being uncomfortable or painful.
Emotional regulation techniques include learning to identify emotions. This includes recognition of and labeling emotions. There’s a lot of focus on tuning in to physical sensations experienced during these emotions and what triggers them for the client. Which connects to the technique of understanding emotional triggers where the client learns to identify situations that lead up to intense emotions. Another technique js emotional opposite action ,this is where the client engages in actions opposite to the emotion. Such as doing something pleasurable when feeling negative feelings or mood.
Some interpersonal effectiveness techniques include Boundary setting, active listening (where the focus is on understanding what others say) and Assertiveness training. This involves a lot of “I” statements and practicing using them to express needs and boundaries.
There are other techniques and countless ways to implement them, but perhaps nothing is as critical as understanding what clients will be best suited for DBT and what techniques will best address them. For example DBT has proven to be effective across all demographics and for a slew of issues and diagnosis such as BPD, PTSD, ODD, self-harm and suicidality, anxiety,depression substance use and eating disorders.
……until next week
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