Dialectical Behavior Therapy (DBT) is a mindfulness-based third wave behavioral therapy that focuses on balancing the dialectical tension between acceptance and change, which can enable the synthesis of opposing thoughts, emotions, and behaviors. DBT is a skill-based behavioral therapeutic approach that has demonstrated strong research support for the effective treatment of Borderline Personality Disorder (BPD), which often involves self-injurious behaviors, dichotomous thinking, and labile moods. DBT interventions and skills are encapsulated within four modules: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Within the therapeutic setting, DBT is often practiced as a form of group therapy, although DBT principles and skills can be used effectively with individuals.

One of the main ideas underlying DBT is that while you may not be responsible for all of the events that have occurred to create the current problem you are facing (however severe), you are nonetheless responsible for effectively solving the problem. DBT can be quite effective for learning concrete behavioral skills to manage emotions, tolerate intense distress, and effectively relate to others with healthy assertiveness. Through actively practicing DBT skills, one can learn how to gradually build a balanced life unencumbered by self-destructive behaviors or emotional volatility.

Identify Your True Values

“Action expresses priorities.” – Mohandas K. Gandhi Values are the principles, morals, standards, and ideals that give your life meaning, importance, and worth.  They act as the guiding compass that drives behaviors and determines goals.  When we are unclear or unsure of what our values are, then it is not uncommon to feel lost, adrift,…

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Doing What’s Effective

“Life is not about being right, it is about being effective.” – Marsha Linehan, Ph.D. Dr. Marsha Linehan, founder of Dialectical Behavior Therapy (DBT), contends that it is far more important in life to be effective than it is to be right. At a recent DBT emotion regulation training event that I attended, Dr. Linehan…

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Recognize Your Emotions in 6 Steps

“Let’s not forget that the little emotions are the great captains of our lives and we obey them without realizing it.” – Vincent Van Gogh In order to effectively manage our emotions we must first learn how to accurately recognize them.  Some people try to ignore their emotional reactions, letting a whole host of emotions…

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Apply Opposite Action to Guilt & Shame

“The guilty think all talk is of themselves.” – Geoffrey Chaucer In yesterday’s post, I discussed some of the important functional differences between guilt and shame that were discussed at a recent Dialectical Behavior Therapy (DBT) workshop run by Dr. Marsha Linehan on emotion regulation.  Guilt and shame can both be very painful emotions to…

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Guilt vs. Shame

“Shame occurs when you haven’t been able to get away with the ‘who’ you want people to think you are.” – Carl Whitaker We have all had moments in our lives when we are not feeling particularly proud of something that we have done.  It could be as minor as making an inappropriate joke to…

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Tolerate Distress with A-C-C-E-P-T-S

“The truth that many people never understand, until it is too late, is that the more you try to avoid suffering the more you suffer because smaller and more insignificant things begin to torture you in proportion to your fear of being hurt.” – Thomas Merton Dialectical Behavior Therapy (DBT) offers many useful approaches to…

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