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.

Thursday, March 15, 2012

DBT Panic List


DBT Panic List

http://www.dbtselfhelp.com/html/panic_list.html  click for more


Distress tolerance options for when you feel craving sensation, feeling depersonalized, dissociating, feeling unreal

  • Do something that creates a sharp physical sensation:


  • Squeeze ice hard (this really hurts). (Note: putting ice on a spot you want to burn gives you a strong painful sensation and leaves a red mark afterward, kind of like burning would.)


  • Put a finger into a frozen food (like ice cream) for a minute.


  • Bite into a hot pepper or chew a piece of ginger root.


  • Rub liniment under your nose.


  • Slap a tabletop hard.


  • Snap your wrist with a rubber band.


  • Take a cold bath.


  • Stomp your feet on the ground.


  • Focus on how it feels to breathe. Notice the way your chest and stomach move with each breath.


  • Claim your breath and body parts, like “this is my hand, this is my nose.” Touch those parts and notice how they feel as if you’d never touched them before.


  • Cover your arms with a layer of Elmer’s glue and let it dry (or dry it with a hairdryer if you are impatient). Slowly, gradually pick the glue off your skin.


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