Step 4: Describe the Intensity of the Emotionĭescribe the intensity of the emotion. If you are feeling curious, the described action might be to go and explore a certain interest or hobby. For example, if you feel depressed, maybe the action would be to be alone. Think of an action that is suitable for your emotion. Step 3: Write an Action Suitable For Your Emotion For example, if somebody is feeling angry, he or she may draw a thunderbolt to represent the emotion. Don't worry about how the picture looks, the important thing is that it makes sense to you. Although this may seem abstract or silly, it may help better identify the emotion. Then, draw a picture of what you imagine your emotion looks like. This leads to more control over your behavior, as you learn to separate the doing from the feeling you can choose behaviors more thoughtfully and feel more free and effective.Īfter you chose the emotion that you would further like to explore, write it down on a piece of paper. By practicing the exercise you can become more skilled in recognizing your emotions (their nature and quality) as they arise during the day. This exercise provides a great tool that you can use to clarify what exactly you are feeling. Not being able to find a solution you silently start judging yourself. You begin remembering that this happens often, in different situations. You try to ignore or suppress the emotion and focus on having a good time, but bottling it up only makes it worse - you start experiencing tension in your muscles, and you feel stressed. The uneasy feeling builds up, but you can't quite put your finger on what exactly that feeling is or why you are feeling that way. Although you've been looking forward to having a relaxed and fun time with them, you slowly start feeling uneasy, hours before you meet up with them. Anger Management: DBT helps you recognize triggers and provides tools to reduce emotion without aggressive behavior.Imagine you are meeting up with your friends after a hard day at work or school.Post-Traumatic Stress Disorder (PTSD): DBT has been found useful in processing traumatic events and providing grounding techniques to reduce the severity of PTSD symptoms.Eating Disorders: DBT helps with bulimia and binge-eating by developing distress tolerance and emotional regulation skills.It also helps with addressing associated behaviors like problem relationships, self-harming behavior, and impulsivity. Borderline Personality Disorder (BPD): DBT helps moderate excessive emotions and be more tolerant of high stress levels and other triggers.Attention Deficit Hyperactivity Disorder (ADHD): DBT skills help you improve impulse control and develop life organizational skills. Self-Harm: DBT provides specific techniques to manage self-harm impulses and avoid unhealthy behavior.Substance Abuse: DBT helps you reduce cravings, avoid situations that lend themselves to substance abuse, and find better ways to manage stress.It also helps you focus more on the positive activity that keeps you healthy. Anxiety & Depression: DBT helps you become aware of the negative thought patterns and change them.Dialectical (the D is DBT) meets opposites, and comes from the idea of combining two of those ideas - change and acceptance.ĭBT was originally developed for Borderline Personality Disorder, but its use has now widened to a wide range of conditions including: DBT takes those CBT ideas or challenging unhelpful thought patterns, but also adds additional elements like mindfulness, acceptance and distress tolerance, and interpersonal skills to give you more tools for dealing with hard situations. CBT focuses on helping people change unhelpful thought Many readers use these at-home exercises in conjunction with a therapist and many readers use them as a self-study guide.ĭBT is a type of cognitive behavioral therapy (CBT). Many readers use them between sessions with their therapist or you can use them as a self-study course to do on your own. Each lesson includes a short video and then an exercise with an accompanying worksheet. This free guide has approximately 40 short DBT lessons. You work on those skills through a series of lessons and then start applying them to your life. Dialectical Behavior Therapy (DBT) is a structured therapy that focuses on teaching four core skills (mindfulness, acceptance & distress tolerance, emotional regulation, and interpersonal effectiveness) to help you create a good life for yourself.
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