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



STRONG by expressingyourtruth on Polyvore

Reducing Vulnerability: Staying STRONG

How To Reduce The Risk Of Painful Emotions Controlling You
Healthy habits are an important part of managing mood swings, depression, anger, or irritability. Select one of the following skills to work on over the next few weeks, tell your therapist what your goals is, and monitor your progress on your diary card. When you have mastered one area of healthy habits, pick another goal area to work on.

Remember to stay “STRONG”

Sleep as much as you need - not too much, not too little.
Take medications your doctor prescribes. When sick take care of yourself.
Resist using street drugs or alcohol.
Once a day, do something that gives you a feeling of being in control, mastering your world.
Nutrition - eat a balanced diet, don’t over or under eat. Don’t make decisions about food based upon your emotional state at the time (I’m too upset to eat). Keep your blood sugar balanced.
Get exercise - try to do 20 minutes a day. Research shows that exercise helps people improve their mood.

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