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.

Friday, April 28, 2017

Half Smile

half smile

half smile by expressingyourtruth featuring a mona lisa poster

METHODS
1. HALF-SMILE IN A LYING DOWN POSITION
Lie on your back on a flat surface without the support of mattress or pillow. Keep your two arms loosely by your sides and keep your two legs slightly apart, stretched out before you. Maintain a half-smile. Breathe in and out gently, keeping your attention focused on your breath. Let go of every muscle in your body. Relax each muscle as though it were sinking down through the floor, or as though it were as soft and yielding as a piece of silk hanging in the breeze to dry. Let go entirely, keeping your attention only on your breath and half-smile. Think of yourself as a cat, completely relaxed before a warm fire, whose muscles yield without
resistance to anyone’s touch. Continue for 15 breaths.

2. HALF-SMILE WHEN YOU FIRST AWAKE IN THE MORNING
Put something in plain view on the ceiling or a wall so that you see it right away when you open your eyes. This sign will serve as your reminder. Use these seconds before you get out of bed to take hold of your breath. Inhale and exhale three breaths gently while maintaining a half-smile. Follow your breaths.

3. HALF-SMILE DURING YOUR FREE MOMENTS
Anywhere you find yourself sitting or standing, half-smile. Look at a child, a leaf, a painting on a wall, or anything that is relatively still, and smile. Inhale and exhale quietly three times.

4. HALF-SMILE WHILE LISTENING TO MUSIC
Listen to a piece of music for 2 or 3 minutes. Pay attention to the words, music, rhythm, and
sentiments of the music you are listening to (not your daydreams of other times). Half-smile
while watching your inhalations and exhalations.

5. HALF-SMILE WHILE IRRITATED
When you realize, “I’m irritated,” half-smile at once. Inhale and exhale quietly, maintaining a
half-smile for three breaths.

6. HALF-SMILE WHILE REMEMBERING YOUR ANGER DURING A RECENT
DISAGREEMENT OR ARGUMENT
Sit quietly. Breathe and smile a half-smile. Bring to mind a recent conflict with another person in which you had strong feelings of disagreement, or anger. Remember the situation in as much detail as possible, until the original anger begins to return. Allow your body to remember the hard sensation of self-righteousness and frustration.

Now refresh your half-smile and take three deep breaths. Imagine having compassion for the
other person. Find one thing that makes their position valid, or true and willingly say to yourself, “I see their point” without necessarily agreeing with them. Bring to mind the person’s positive qualities, a time they were kind to you or someone else. Remember the worth and value of that person that cannot be erased by one argument. Continue until you feel compassion rise in your heart like a dry well filling with fresh water, and your anger and resentment disappear. Practice this exercise many times on the same situation.

DBT skills adapted by Jane Rekas, LCSW for use from Linehan, M.M. (1993). Skills Training Manual for Treating Borderline Personality Disorder. New York: Guilford Press. 

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