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DBT Skill of the Day: Distress Tolerance for Now
Ways to Manage Distress RIGHT NOW! Self-Soothe. Get yourself some hot cocoa, coffee, soda, juice or water. Drink your beverage slowly focusing on the sensations of taste, smell and temperature. Intense Sensations. Go to the kitchen and take a piece of ice, and some napkins. Hold the ice in your hand, and use the napkins to absorb the melting water. Focus on the intense cold sensation of ice in your hand. Distract yourself. Pick up a magazine and focus your attention on the pictures or an interesting article. Bring your mind to whatever you are reading or looking at, redirecting it from upsetting thoughts and feelings. Practice deep breathing. Place one hand…
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Marsha Linehan Discusses DBT on video Part 2
Part 2 of Marsha Linehan discussing DBT. No related posts.
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DBT Skill of the day: Radical Acceptance
When are Reality Acceptance Skills needed? When painful events happen in your life and you cannot change them, solve them, or make them go away. Reality Acceptance Skills Set Radical Acceptance Turning the Mind Willingness Radical Acceptance Radical Acceptance is accepting that… Reality is what it is Everything has a cause Life can be worth living even when there is pain Remember … Pain + Non-Acceptance = Suffering It is easy to accept things you like It is hard to accept things you hate, disapprove of , or that cause you a lot of pain. The higher the pain, the harder the acceptance If you want things to change, accept…
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First in a series of Marsha Linehan discussing DBT on video
New series of Marsha Linehan discussing DBT on you tube. I will be posting a series of these talks. No related posts.
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DBT: Not Just for Borderline Personality Disorder (BPD)
DBT can transform your life and the lives of others. Anyone can use DBT—it is versatile and personable. DBT: Not Just for Borderline Personality Disorder By KAT DAWKINS You may think Dialectical Behavioral Therapy is only for those that live with borderline personality disorder. However, I am an example of a person with bipolar disorder that has benefited from this approach. What is Dialectical Behavioral Therapy? Dialectical Behavioral Therapy (DBT) is an approach that combines cognitive and behavioral therapies together. It also incorporates other methodologies including Eastern mindfulness techniques. DBT allows the learner to build skills in areas like mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Read the rest of the…
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DBT Tip of the Day: Understanding Dialectics
Dialectics or walking the middle path The concept of dialectics comes from philosophy in which two opposing points (the thesis and the antithesis) are brought together in a new understanding of the concept at hand, through a synthesis of these opposing view points. DBT seeks to moderate the black-and-white thinking that people with BPD and all of us sometimes get into. Here are some hints about thinking dialectically: Shift from either-or to both-and thinking. Avoid the polarized words like always, never, every time and you made me. Be descriptive of the situation without judging the situation as good or bad. Example: “My father always treats me unfairly” becomes “Sometimes my father treats…