DIALECTICAL BEHAVIOUR THERAPY
DBT
DBT is closely related to CBT, and was initially developed by Marsha Linehan
for individuals with Borderline Personality Disorder who cope with distressing
emotions and situations by using self-destructive behaviours such as self-harm,
substance abuse and eating disorders. DBT is now being used for treating other
mental health conditions.
Individuals learn more helpful coping skills to deal with distressing
emotions and situations, and to improve their relationships.
Dialectics is the theory that opposites can co-exist. In therapy,
different points of view are discussed, and clients are then helped to
select appropriate skills to either change or accept situations.
Learn effective DBT & CBT skills online - The Decider Skills for Self Help online course
The Decider Therapeutic Skills online training for professionals
WISE MIND
DBT uses the theory of Wise Mind
(Linehan 1993) - the part of our mind where 'Emotional
Mind' (thoughts based on our feelings) and
'Reasonable Mind' (rational
thinking part) merge together.
Emotion Mind
Thinking and behaviour controlled by
emotional state
Thoughts are unhelpful and distressing
Difficult to think logically and
rationally
Facts are distorted to fit with current distress
Opinions
Strong emotions drive strong behaviour
What I want to do
Reasonable Mind
Intellectual, scientific
Logical and rational
thinking
Factual thinking, based on evidence
Able to plan how to
respond
Focuses attention
Cool in approaching problems
What I
should do
Wise Mind
Integrates Emotion Mind and Reasonable Mind
Adds intuitive knowing to
emotional distress and logical analysis
The calm that follows a storm
Sees or knows something directly and clearly
Grasps the bigger picture,
rather than just parts
Ensures needs of both Emotion Mind and Reasonable
Mind are met: Reasonable Mind is right, but Emotion Mind needs to be soothed
What's the most appropriate and effective skills that I could use for this
situation?
When we feel upset or distressed, we normally react automatically,
without thinking about the consequences. And we can often get into the habit
of using unhelpful and often self-destructive behaviours to help us cope.
These may include:
- Self-harm including cutting or taking overdoses
- Under or over-eating
- Using or relying on drugs and alcohol
- Depending on physical exercise
- Sleeping too much, or opting to sleep rather than address problems
- Focusing on illness and physical pain rather than the real issues
When we use these self-destructive coping behaviours, we often then
get caught up in thinking we're bad for doing them, which makes us feel even
worse, and may make us more likely to keep on doing them. A vicious cycle.
In order to break that cycle, we can learn to do doings differently,
including learning new healthy coping skills which will help us feel better
about ourselves and others, and learning to understand and see our thoughts
differently.
Learn effective DBT & CBT skills online - The Decider Skills for Self Help online course
The Decider Therapeutic Skills online training for professionals
More information:
Books
DBT� Skills Training Handouts and Worksheets
The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation ... Tolerance
DBT� Skills Training Manual
DBT Made Simple: A Step-by-Step Guide to Dialectical Behavior Therapy
The Expanded Dialectical Behavior Therapy Skills Training Manual: Practical DBT for Self-Help, and Individual & Group Treatment Settings
