About Dialectical Behaviour Therapy
This therapy focuses on four main components that help you make positive changes in your life. Mindfulness, emotion regulation, interpersonal effectiveness, and distress tolerance.
Mindfulness
Mindfulness is the practice of being fully present and aware in the current moment, without judgment or distraction. Through mindfulness, you can increase your ability to manage stress, improve your mental clarity and focus, and enhance your overall well-being.
Emotion Regulation
Emotion regulation is the process of effectively managing and controlling your emotions. It involves developing strategies to recognize, understand, and regulate your emotional responses to different situations. Effective emotion regulation skills can help you reduce stress, improve your relationships, and enhance your overall well-being.
Interpersonal Effectiveness
Interpersonal effectiveness refers to the ability to communicate and interact effectively with others while maintaining self-respect and positive relationships. This skill involves learning to express yourself clearly and assertively, set boundaries, negotiate conflicts, and respond appropriately to others' needs and emotions.
Distress Tolerance
Distress tolerance is a crucial skill that focuses on helping you cope with intense emotions and distressing situations in a healthy and effective way. Skills including mindfulness, self-soothing, and distraction techniques are used to help you manage distress. You learn how to regulate your emotions, reduce impulsivity, and tolerate distressing situations without resorting to harmful coping behaviours.
More Soon: DBT Skills Blog Posts
I will be writing blog posts on skills that I have learnt about in therapy. There are many skills and as I continue to learn I will write posts on them.
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I will also make digital printables both free and paid that will go along with the blog post learnings.
Mindfulness
Planned Mindfulness Posts:
Wise Mind
What is Mindfulness?
Mindfulness "What" Skills: Observe
Mindfulness "What" Skills: Describe
Mindfulness "What" Skills: Participate
Mindfulness "How" Skills: Nonjugementally
Mindfulness "How" Skills: One-Mindfully
Mindfulness "How" Skills: Effectively
Practicing Loving Kindness
Balancing Doing Mind and Being Mind
Emotion Regulation
Planned Emotion Regulation Posts:
What Emotions Do for You
What Makes it Hard to Regulate Emotions
Model of Emotions
Observing, Describing, and Naming Emotions
Check the Facts
Preparing for Opposite Action and Problem Solving
Opposite Action
Problem Solving
ABC
PLEASE
Mindfulness of Current Emotions
Managing Extreme Emotions
Troubleshooting Emotion Regulation Skills
Interpersonal Effectiveness
Planned Interpersonal Effectiveness Posts:
Clarifying Goals and Priorities
DEARMAN
GIVE
FAST
How Intensely to Ask or Say No
How to End Relationships
Dialectics
Validation Skills
Distress Tolerance
Planned Distress Tolerance Posts:
Pros and Cons
TIP Skills
Distracting with ACCEPTS
Self-Soothing
IMPROVE the Moment
Radical Acceptance
Turning the Mind
Willingness
Half-Smiling
Willing Hands
Mindfulness of Current Thoughts