What is DBT?

DBT means Dialectical Behavior Therapy, which could also be referred to as becoming more open minded. A dialectic is a dialogue between opposites. Dialectical therapy seeks the ability to tolerate opposites and to see truth in more than one perspective. DBT is an offshoot of CBT, or Cognitive Behavioral Therapy. This branch of psychology is aimed at helping you understand your thinking and behavior choices so they are more effective for your life and happiness.

Mindfulness is balancing emotion mind and wise mind.Distress Tolerance is when you have a problem you cannot solve, but you don't want to make it worse.Emotion Regulation is having less negative emotions and vulnerability, and more positive emotional experiences.Interpersonal Effectiveness is asking for what you want and saying no effectively.

Tuesday, June 30, 2015

DBT Related Apps

About DBT Self-Help App (itunes or android)
"DBT Self-help is a tool that helps you manage overwhelming emotions, break destructive impulsive behaviors, navigate relationships and cultivate mindfulness. It contains skill descriptions complete with rationale and practice tips that will enable you to develop and practice the needed skills. The skills are based upon the principles and skills taught in Dialectical Behavioral Therapy skill classes. The app can be used in conjunction with psychotherapy or as a standalone self-help intervention as the skills can be implemented into many situations and settings."

https://itunes.apple.com/se/app/dbt-self-help/id458300012?mt=8 itunes
https://play.google.com/store/apps/details?id=se.cognitus.dbtapp&hl=en google play $1.75

This app has a lot of text explanations of all the skills with practice suggestions.  You can also write your own notes on the skill pages. (You can't email from this app).

DBT Self-Help
Full practice app IP, IPT, IPP, AD

DBT 911 
https://play.google.com/store/apps/details?id=se.annadroid.Dbt112&hl=en android
"Do you need access to a skill quickly? With this app you will quickly get a random distress tolerance skill to do. In addition, for each module, Mindfulness, Emotional Control, Manage relationships and Distress tolerance, are the skills represented and tutorials for these. Contains over 150 different suggestions on skill exercises. There is also the opportunity to create your own crisis list so you will always have it with you. An optional module for validation has been added as desired by participants. The application is designed in collaboration with the participants in DBT treatment."

DBT 911 
Full practice app AD


    "All the sections of your diary card are rolled into one page here. You can fill out your Skills, Targets and Notes all here. You can also view skill and targets descriptions here."

    DBT Diary Card and Skills Coach

    https://itunes.apple.com/us/app/id479013889?mt=8 $4.99 IP, IPP

    You can keep a daily record of skills you've used and your emotion levels, with notes of what happened during the day/week. There is a coaching section that will take you through skills when you are struggling, including a 911 section for a crisis time.  It has a reference section explaining all the skills briefly. (You can't email from this app).

    A Simple & Free DBT Skills Diary Card App 

    This initially free app is graphic intensive and sometimes hard to read.  It allows you to do a daily list of which skills you have practiced, but you can't email it.  You can upgrade for $3.99 and then you can email your progress to your therapist.

    "Manage your emotions and improve your relationships with DBT Review, a personal-use DBT tool. This app was designed as a learning adjunct for people learning DBT or working with a DBT therapist. The four categories of skills are covered. The app is based on Marsha Linehan's "Cognitive-Behavioral Treatment for Borderline Personality Disorder" (1993). This app is not recommended for anyone unfamiliar with DBT skills and is not a substitute for therapy." $.099

    This app is pretty much a reference list of all the skills.

    DBT Diary
    This app allows you to record incidents in diary entries and then email them to your therapist. $4.99 itunes for iphone

    Device KeyIP = iPhone, IPT = iPod Touch, IPP = iPad, AD = Android, BB = Blackberry

    Thursday, May 14, 2015

    Acceptance and Commitment Therapy, and Forgiveness

    Amazing Grace: How Unconditional Forgiveness Assists Recovery


    In the above referenced article, the author, Rita Millios, discusses the health and recovery benefits of forgiveness and offers a forgiveness exercise.

    She also mentions Acceptance and Commitment Therapy ACT, described below.

    Rita Millios is also author of "Tools for Transformation."

    Acceptance and Comitment Therapy on wikipedia

    "Acceptance and commitment therapy (ACT, typically pronounced as the word "act") is a form of clinical behavior analysis (CBA)[1] used in psychotherapy. It is an empirically-based psychological intervention that uses acceptance and mindfulness strategies mixed in different ways[2] with commitment and behavior-change strategies, to increase psychological flexibility. The approach was originally called comprehensive distancing.[3] It was developed in the late 1980s[4] by Steven C. Hayes, Kelly G. Wilson, and Kirk Strosahl.[5]

    The objective is not happiness; rather, it is to be present with what life brings us and to "move toward valued behavior".[6] Noam Shpancer describes acceptance and commitment therapy as getting to know unpleasant feelings, then learning not to act upon them, and to not avoid situations where they are invoked. Its therapeutic effect is according to him a positive spiral where feeling better leads to a better understanding of the truth.[7]"
    1. Jennifer C Plumb, Ian Stewart, Galway JoAnne Dahl, Tobias Lundgren (Spring 2009). "In Search of Meaning: Values in Modern Clinical Behavior Analysis" . Behav Anal. 32 (1): 85–103. PMC 2686995 . PMID 22478515 .
    2. Hayes, Steven. "Acceptance & Commitment Therapy (ACT)" . ContextualPsychology.org.
    3. Zettle, Robert D. (2005). "The Evolution of a Contextual Approach to Therapy: From Comprehensive Distancing to ACT" . International Journal of Behavioral Consultation and Therapy 1 (2): 77–89.
    4. Murdock, N. L. (2009). Theories of counseling and psychotherapy: A case approach. Upper Saddle River, N.J: Merrill/Pearson
    5. "Getting in on the Act - The Irish Times - Tue, Jun 07, 2011" . The Irish Times. 2011-06-07. Retrieved 2012-03-16.
    6. Hayes, Steven C., Strosahl, Kirk D., and Wilson, Kelly G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change (2 ed.). New York: Guilford Press. p. 240. ISBN 978-1-60918-962-4.
    7. Shpancer, Noam (September 8, 2010). "Emotional Acceptance: Why Feeling Bad is Good" . Psychology Today.

    Acceptance and Commitment Therapy

    Acceptance and Commitment Therapy, Second Edition: The Process and Practice of Mindful ChangeGet Out of Your Mind and Into Your Life: The New Acceptance and Commitment Therapy (A New Harbinger Self-Help Workbook)ACT Made Simple: An Easy-To-Read Primer on Acceptance and Commitment Therapy (The New Harbinger Made Simple Series)
    Acceptance and Commitment Therapy, Second E...
    by Steven C. Hayes
    Get Out of Your Mind and Into Your Life: Th...
    by Steven C. Hayes
    ACT Made Simple: An Easy-To-Read Primer on ...
    by Russ Harris
    The Mindfulness and Acceptance Workbook for Anxiety: A Guide to Breaking Free from Anxiety, Phobias, and Worry Using Acceptance and Commitment TherapyThe Mindfulness and Acceptance Workbook for Depression: Using Acceptance and Commitment Therapy to Move Through Depression and Create a Life Worth Living (New Harbinger Self-Help Workbook)The Worry Trap: How to Free Yourself from Worry & Anxiety using Acceptance and Commitment Therapy
    The Mindfulness and Acceptance Workbook for...
    by John P. Forsyth
    The Mindfulness and Acceptance Workbook for...
    by Patricia J. Robinson
    The Worry Trap: How to Free Yourself from W...
    by Chad LeJeune PhD
    True Happiness: Your Complete Guide to Emotional HealthThe Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT
    Tools for Transformation
    by Rita Milios
    True Happiness: Your Complete Guide to Emot...
    by Dr. Mark Atkinson
    The Happiness Trap: How to Stop Struggling ...
    by Russ Harris
    ACT (Acceptance and Commitment Therapy)