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

Increase Positive Experiences

Increase Positive Experiences

Increase Positive Experiences by expressingyourtruth on Polyvore

Steps for Increasing Positive Experiences

Build Positive Experiences

Short Term: Do pleasant things that are possible NOW.
Make your own list of joyful experiences that you can have every day. Do at least
one or two of these experiences MINDFULLY each day and record on your diary
card.

Long Term: Make changes in your life so that positive events will occur more often.
Build a “life worth living.”
Work toward goals: ACCUMULATE POSITIVES.
Make a list of positive events you want.
List small steps toward goals.
Take first step.
ATTEND TO RELATIONSHIPS
Repair old relationships.
Reach out for new relationships.
Work on current relationships.
AVOID AVOIDING. Avoid giving up.
Be Mindful of Positive Experiences
FOCUS attention on positive events that happen (even very small ones)!
REFOCUS when your mind wantders to future worries, past regrets,
current distractions and other thoughts while you PARTICIPATE
mindfully in the joyful experience.
Make a list of things that interrupt enjoyment for you and be prepared to TURN the MIND when these things appear.

Be Unmindful of Worries
DISTRACT from:
Thinking about when the positive experience WILL END.
Thinking about whether you deserve this positive experience.
Thinking about how much more might be EXPECTED of you now.

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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