Mindfulness & DBT Skills
Client will work through DBT work book, Each week learning one skill out of the 4 topics of DBT, Mindfulness, Emotional Regulation, Distress Tolerance and Interpersonal Effectiveness. They will be offered resources and groups they can continue to attend if they find DBT support will help them in their recovery.
Dialectical behavior therapy (DBT) is a form of evidence-based talk therapy that helps individuals identify problematic thought patterns and emotions, both in individual and in group sessions.
What is DBT?
Dialectical behavior therapy (DBT) is a type of talk therapy designed to help individuals with mental health conditions learn how to understand and regulate their emotions. The goal is to encourage self-acceptance and improve interpersonal relationships through validation and behavior changes.
DBT involves individual therapy, group skills training, and ongoing coaching. The one-on-one time is usually a weekly session with a psychiatrist, psychologist, or therapist, while supported groups are interactive sessions that allow people to practice their DBT skills in a safe environment.
Examples of dialectical frameworks of thinking include
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I need help and I don’t know where to start
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I want to make new friends and I am shy
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I self-harmed today and I want to stop
DBT Skills Taught
DBT is taught as a series of skills to help individuals manage uncomfortable thoughts, feelings, and behaviors. Some of these skills include:
Mindfulness
One of the core components of DBT is building mindfulness skills that help you become aware and accepting of the current moment. DBT teaches mindfulness from two perspectives: what to focus on and how to be more mindful.
Distress tolerance
Distress tolerance teaches individuals how to use healthy coping techniques to navigate difficult situations. Empowering people to accept the current situation and adopt a more positive long-term outlook.
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Self-soothing
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Paced breathing and muscle relaxation
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Weighing pros and cons
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Radical acceptance (accepting reality as it is)
Interpersonal effectiveness
Interpersonal effectiveness combines social skills, listening skills, and assertiveness training to empower individuals to better understand their needs and communicate that information to others.
Emotional regulation
Emotional regulation offers people a chance to deal with their emotions before those emotions lead to unhealthy feelings or behaviors. This component of DBT teaches a person that they have the power to choose, to recognize, and to change their emotions in order to avoid giving into emotional urges.