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.

Interpersonal Effectiveness

"Consider what behavior is difficult for you. Do you avoid conflict? Do you blow up and behave in a reactionary way? Do you feel justified in anything you do or do you feel you don’t have the right to stand up for yourself? Do you have difficulty making eye contact or do you look at others intensely when there is conflict? Use this exercise (along with your own questions) to ascertain the things you feel you need to work on in relationships. Talk to your therapist about these things."

INTERPERSONAL EFFECTIVENESS SKILLS

Interpersonal Effectiveness is a Six Week Module.

Overview

Week One: 
Goals and Priorities in Interpersonal Effectiveness
Situations for Interpersonal Effectiveness
Cognitive Distortions
Guidelines for Objectives Effectiveness DEAR MAN

Describe
Express
Assert
Reinforce

Mindful
Appear confident
Negotiate


Week Two:
Guidelines for Relationship Effectiveness GIVE

Give
Interested
Validate
Easy manner

Fair
Apology free
Stick to values
Truthfulness

Guidelines for Self-Respect Effectiveness FAST

Week Three: 
Factors Reducing Interpersonal Effectiveness
Myths about Interpersonal Effectiveness
Cheerleading Statements for Interpersonal Effectiveness
Observing & Describing Interpersonal Situations

Week Four: 
Expressing Emotions Effectively
Guidelines for Sharing and Listening

Week Five: 
Choices about Intensity
Options for Determining Intensity of the Situation
Suggestions for Practice

Week Six: 
Review

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