Dialectical Behavior Therapy (DBT)
DBT was created by Dr. Marsha Linehan (Expert on Mental Illness Reveals Her Own Fight). It is a well researched therapy that combines the principals of Cognitive Behavioral Therapy (CBT) with Mindfulness and Behavioral Skills Training. DBT is helpful in the treatment of depression, anxiety, and for individuals who experience intense feelings. DBT provides practical ways to address intense or difficult emotions.
Skills Training Components of DBT
- Mindfulness: the practice of being fully aware and present in this one moment
- Distress Tolerance: how to tolerate pain in difficult situations, not change it
- Interpersonal Effectiveness: how to ask for what you want and say no while maintaining self-respect and relationships with others
- Emotion Regulation: how to change emotions that you want to change
Decreasing Anxiety and Depression with DBT Mindfulness
Do you ever feel like you’re not really in charge of what you think about? Maybe you keep worrying how things will work out, or you judge yourself about past choices.
Steve used to be quite anxious and was dragged wherever his worry thoughts took him.
“Am I saying the wrong thing? Are people going to think I’m not smart?”
He had a hard time enjoying things. He’d be out at a nice restaurant, but stuck in the past.
“Did I pick the wrong restaurant? Should I have ordered a different menu item? Did I deserve to get my way?”
He’d often find himself worrying about things beyond his control. He’d be at work and get pulled into the future.
“Will I know what to say at the meeting tomorrow? Will I get out of work on time? Will I be able to find parking?”
Now when Steve’s worry or guilt turns on, he knows how to take charge of his mind. He has less worry, enjoys life more, and feels more confident. He began practicing Mindfulness to become the director of his thoughts.
Continue reading to learn how to use DBT Mindfulness in your life.
You also might like this audio lecture on Stopping Judgment and Self Criticism from a DBT Perspective.
Steve used to be quite anxious and was dragged wherever his worry thoughts took him.
“Am I saying the wrong thing? Are people going to think I’m not smart?”
He had a hard time enjoying things. He’d be out at a nice restaurant, but stuck in the past.
“Did I pick the wrong restaurant? Should I have ordered a different menu item? Did I deserve to get my way?”
He’d often find himself worrying about things beyond his control. He’d be at work and get pulled into the future.
“Will I know what to say at the meeting tomorrow? Will I get out of work on time? Will I be able to find parking?”
Now when Steve’s worry or guilt turns on, he knows how to take charge of his mind. He has less worry, enjoys life more, and feels more confident. He began practicing Mindfulness to become the director of his thoughts.
Continue reading to learn how to use DBT Mindfulness in your life.
You also might like this audio lecture on Stopping Judgment and Self Criticism from a DBT Perspective.
Addressing Anger (and other feelings) with Mindfulness
The following Mindfulness writing by Thich Nhat Hanh is a beautiful application of mindfulness for help with anger...
The first function of mindfulness is to recognize, not to fight. "Breathing in, I know that anger has manifested in me. Hello, my little anger." And breathing out, "I will take good care of you."
Once we have recognized our anger, we embrace it. This is the second function of mindfulness and it is a very pleasant practice. Instead of fighting, we are taking good care of our emotion. If you know how to embrace your anger, something will change.
It is like cooking potatoes. You cover the pot and then the water will begin to boil. You must keep the stove on for at least twenty minutes for the potatoes to cook. Your anger is a kind of potato and you cannot eat a raw potato.
Mindfulness is like the fire cooking the potatoes of anger. The first few minutes of recognizing and embracing your anger with tenderness can bring results. You get some relief. Anger is still there, but you do not suffer so much anymore, because you know how to take care of your baby. So the third function of mindfulness is soothing, relieving. Anger is there, but it is being taken care of. The situation is no longer in chaos, with the crying baby left all alone. The mother is there to take care of the baby and the situation is under control.
The first function of mindfulness is to recognize, not to fight. "Breathing in, I know that anger has manifested in me. Hello, my little anger." And breathing out, "I will take good care of you."
Once we have recognized our anger, we embrace it. This is the second function of mindfulness and it is a very pleasant practice. Instead of fighting, we are taking good care of our emotion. If you know how to embrace your anger, something will change.
It is like cooking potatoes. You cover the pot and then the water will begin to boil. You must keep the stove on for at least twenty minutes for the potatoes to cook. Your anger is a kind of potato and you cannot eat a raw potato.
Mindfulness is like the fire cooking the potatoes of anger. The first few minutes of recognizing and embracing your anger with tenderness can bring results. You get some relief. Anger is still there, but you do not suffer so much anymore, because you know how to take care of your baby. So the third function of mindfulness is soothing, relieving. Anger is there, but it is being taken care of. The situation is no longer in chaos, with the crying baby left all alone. The mother is there to take care of the baby and the situation is under control.