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 Post subject: Basic DBT Skills (Outline only)
PostPosted: Sat Jan 05, 2013 12:10 am 
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Learning to be mindful, to focus, to breathe will help make the application of the modules be more effective. It is paramount to your success in reducing stress and coping.

Remember: Sometimes the skills will not work. This is when you need to quickly go to the Distress Tolerance module (out line below) and take taking a vacation from the situation that you are in, practice radical acceptance, do a lot of self soothe, and distract activities.

The key to success is the practice of DBT skills.
Overview of DBT skills (4 basic modules)

MINDFULNESS (Wise Mind)
Using the What Skills:
Observe
Describe
Participate

Using the How Skills:
Non-judgmentally
One-mindfully
Effectively

DISTRESS TOLERANCE
Using Crisis Survival: Distraction with Wise Mind Accepts
A Activities
C Contributing
C Comparisons
E Emotions - use opposite
P Pushing Away
T Thoughts
S Sensations

Using Self Soothe with five senses:
Taste
Smell
See
Hear
Touch

Using Improve the moment:
I Imagery
M Meaning
P Prayer
R Relaxation
O One thing at a time
V Vacation
E Encouragement

Using Pros and Cons

Using Accepting Reality

Willingness Post on Willingness to Recover

Turning your mind

Radical Acceptance radical acceptance

EMOTION REGULATION
Using Reduce Vulnerability: (please)
P & L Treat Physical Illness
E eating
A Altering Drugs (no drugs unless it is medication to be taken as prescribed by your doctor)
S Sleep
E Exercise

Using Build Mastery

Build Positive experiences

Be mindful of current emotion

Opposite to emotion action

INTERPERSONAL EFFECTIVENESS
Using Objectiveness effectiveness: (Dear Man)
D Describe
E Express
A Assert
R Reinforce
M Mindful
A Appear Confident
N Negotiate

Using Relationship Effectiveness: (Give)
G Gentle
I Interested
V Validate
E Easy Manner

Self-respect effectiveness: (Fast)
F Fair
A Apologies (no Apologies)
S Stick to value
T Truthful

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 Post subject: Re: Basic DBT Skills (Outline only)
PostPosted: Sat Jan 12, 2013 3:22 am 
admin goddess from hell
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I've attached this before, but I am attaching it again because I think it is a good example of the use of DBT skills to support recovery: off the top, I see this as using wise mind, mindfulness, distraction, delay, pros and cons, and possibly some I have missed.

Attachment:
tumblr_mc1gc4fGjs1rz7ziyo1_r1_500.png
tumblr_mc1gc4fGjs1rz7ziyo1_r1_500.png [ 85.3 KiB | Viewed 9304 times ]


What do YOU see when you look at this?

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 Post subject: An Overview of Dialectical Behavior Therapy
PostPosted: Sat May 04, 2013 11:59 am 
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This is a really good summary of DBT and the Skills forum contains skills descriptions or exercises for most of the key components of DBT. Read on!

Quote:
An Overview of Dialectical Behavior Therapy
By Psych Central Staff

Dialectical behavior therapy (DBT) is a specific type of cognitive-behavioral psychotherapy developed in the late 1980s by psychologist Marsha M. Linehan to help better treat borderline personality disorder. Since its development, it has also been used for the treatment of other kinds of mental health disorders.

What is DBT?

Dialectical behavior therapy (DBT) treatment is a cognitive-behavioral approach that emphasizes the psychosocial aspects of treatment. The theory behind the approach is that some people are prone to react in a more intense and out-of-the-ordinary manner toward certain emotional situations, primarily those found in romantic, family and friend relationships. DBT theory suggests that some people’s arousal levels in such situations can increase far more quickly than the average person’s, attain a higher level of emotional stimulation, and take a significant amount of time to return to baseline arousal levels.

People who are sometimes diagnosed with borderline personality disorder experience extreme swings in their emotions, see the world in black-and-white shades, and seem to always be jumping from one crisis to another. Because few people understand such reactions — most of all their own family and a childhood that emphasized invalidation — they don’t have any methods for coping with these sudden, intense surges of emotion. DBT is a method for teaching skills that will help in this task.

Characteristics of DBT

* Support-oriented: It helps a person identify their strengths and builds on them so that the person can feel better about him/herself and their life.
* Cognitive-based: DBT helps identify thoughts, beliefs, and assumptions that make life harder: “I have to be perfect at everything.” “If I get angry, I’m a terrible person” & helps people to learn different ways of thinking that will make life more bearable: “I don’t need to be perfect at things for people to care about me”, “Everyone gets angry, it’s a normal emotion.
* Collaborative: It requires constant attention to relationships between clients and staff. In DBT people are encouraged to work out problems in their relationships with their therapist and the therapists to do the same with them. DBT asks people to complete homework assignments, to role-play new ways of interacting with others, and to practice skills such as soothing yourself when upset. These skills, a crucial part of DBT, are taught in weekly lectures, reviewed in weekly homework groups, and referred to in nearly every group. The individual therapist helps the person to learn, apply and master the DBT skills.

Generally, dialectical behavior therapy (DBT) may be seen as having two main components:

1. Individual weekly psychotherapy sessions that emphasize problem-solving behavior for the past week’s issues and troubles that arose in the person’s life. Self-injurious and suicidal behaviors take first priority, followed by behaviors that may interfere with the therapy process. Quality of life issues and working toward improving life in general may also be discussed. Individual sessions in DBT also focus on decreasing and dealing with post-traumatic stress responses (from previous trauma in the person’s life) and helping enhance their own self-respect and self-image.

Quote:
Both between and during sessions, the therapist actively teaches and reinforces adaptive behaviors, especially as they occur within the therapeutic relationship. . . The emphasis is on teaching patients how to manage emotional trauma rather than reducing or taking them out of crises. . . . Telephone contact with the individual therapist between sessions is part of DBT procedures. (Linehan, 1993)


During individual therapy sessions, the therapist and client work toward learning and improving many basic social skills.

2. Weekly group therapy sessions, generally 2 1/2 hours a session and led by a trained DBT therapist, where people learn skills from one of four different modules: interpersonal effectiveness, distress tolerance/reality acceptance skills, emotion regulation, and mindfulness skills are taught.

The Four Modules of Dialectical Behavior Therapy

1. Mindfulness

The essential part of all skills taught in skills group are the core mindfulness skills.

Observe, Describe, and Participate are the core mindfulness “what” skills. They answer the question, “What do I do to practice core mindfulness skills?”

Non-judgmentally, One-mindfully, and Effectively are the “how” skills and answer the question, “How do I practice core mindfulness skills?”

2. Interpersonal Effectiveness

Interpersonal response patterns taught in DBT skills training are very similar to those taught in many assertiveness and interpersonal problem-solving classes. They include effective strategies for asking for what one needs, saying no, and coping with interpersonal conflict.

Borderline individuals frequently possess good interpersonal skills in a general sense. The problems arise in the application of these skills to specific situations. An individual may be able to describe effective behavioral sequences when discussing another person encountering a problematic situation, but may be completely incapable of generating or carrying out a similar behavioral sequence when analyzing her own situation.

This module focuses on situations where the objective is to change something (e.g., requesting someone to do something) or to resist changes someone else is trying to make (e.g., saying no). The skills taught are intended to maximize the chances that a person’s goals in a specific situation will be met, while at the same time not damaging either the relationship or the person’s self-respect.

3. Distress Tolerance

Most approaches to mental health treatment focus on changing distressing events and circumstances. They have paid little attention to accepting, finding meaning for, and tolerating distress. This task has generally been tackled by religious and spiritual communities and leaders. Dialectical behavior therapy emphasizes learning to bear pain skillfully.

Distress tolerance skills constitute a natural development from mindfulness skills. They have to do with the ability to accept, in a non-evaluative and nonjudgmental fashion, both oneself and the current situation. Although the stance advocated here is a nonjudgmental one, this does not mean that it is one of approval: acceptance of reality is not approval of reality.

Distress tolerance behaviors are concerned with tolerating and surviving crises and with accepting life as it is in the moment. Four sets of crisis survival strategies are taught: distracting, self-soothing, improving the moment, and thinking of pros and cons. Acceptance skills include radical acceptance, turning the mind toward acceptance, and willingness versus willfulness.

4. Emotion Regulation

Borderline and suicidal individuals are emotionally intense and labile – frequently angry, intensely frustrated, depressed, and anxious. This suggests that borderline clients might benefit from help in learning to regulate their emotions. Dialectical behavior therapy skills for emotion regulation include:

* Identifying and labeling emotions
* Identifying obstacles to changing emotions
* Reducing vulnerability to “emotion mind”
* Increasing positive emotional events
* Increasing mindfulness to current emotions
* Taking opposite action
* Applying distress tolerance techniques

PsychCentral

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 Post subject: Re: An Overview of Dialectical Behavior Therapy
PostPosted: Sat May 04, 2013 4:09 pm 
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At the moment I'm trying to decide between CBT, DBT and MBCT. Or maybe I can gain something from all three?
Just looking at self-help at the moment. The thought of therapy makes me too anxious.

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 Post subject: Re: An Overview of Dialectical Behavior Therapy
PostPosted: Sat May 04, 2013 8:42 pm 
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This thread may help you a bit, but I have no idea what MBCT is.

I preferred DBT over CBT because it was skills-based and it was practical. I liked the combination of group and individual therapy and that the program here was long enough (about 14 or so months) to actually learn and practice the skills.

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 Post subject: Re: An Overview of Dialectical Behavior Therapy
PostPosted: Sat May 04, 2013 8:45 pm 
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I think you have to be in a good place cognitively (which I know, for myself I wasn't when I was not nutritionally sound) in order for DBT to truly work.... Because YOU have to be able to effectively utilize the coping mechanisms taught through DBT. If you're not in a good spot mentally that's INCREDIBLY difficult, even if you want to be able to.

Also, DBT self help? Probably not as effective as true DBT (which involves groups and coaching texts... and chain analysis with a therapist... and so much more)

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I myself am made entirely of flaws, stitched together with good intentions.

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 Post subject: Re: An Overview of Dialectical Behavior Therapy
PostPosted: Sun May 05, 2013 4:58 am 
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MBCT is Mindfulness Based Cognitive Therapy. I think it's the direction I'm going as it seems the easiest to do alone. I've a great book and CD and am making some progress.

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... participating in such an odyssey involves a willingness to travel like Dante or Persephone into and through the dark unknown, and only then to emerge into a previously unsuspected fullness.

Saki Santorelli


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 Post subject: Re: An Overview of Dialectical Behavior Therapy
PostPosted: Tue May 07, 2013 6:43 am 
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Persephone wrote:
MBCT is Mindfulness Based Cognitive Therapy. I think it's the direction I'm going as it seems the easiest to do alone. I've a great book and CD and am making some progress.


good luck with this - it would be good to perhaps start a thread explaining more about it when you do know more....would love to be able to help

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 Post subject: Re: An Overview of Dialectical Behavior Therapy
PostPosted: Sat Feb 18, 2017 12:56 am 
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Are there any posts about explaining DEAR MAN a little more?


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 Post subject: Re: An Overview of Dialectical Behavior Therapy
PostPosted: Sat Feb 18, 2017 9:45 pm 
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paintedpink88 wrote:
Are there any posts about explaining DEAR MAN a little more?


I don't think we have covered DEAR MAN here, but I think this is a pretty good explanation.

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