4 DBT Skills That Can Help You Day-To-Day
Dialectical Behavior Therapy (DBT) is a type of therapy developed by Dr. Marsha Linehan in the late 1980s. It was first used to help people with borderline personality disorder (BPD), but it also helps with depression, anxiety, eating disorders, and substance use disorders. DBT combines cognitive-behavioral techniques with ideas about distress tolerance, acceptance, and mindfulness.
How DBT Works
DBT is based on the idea that some people react more strongly to emotional situations because of a mix of biological and social reasons. These people may find it harder to calm down after getting upset. DBT helps by teaching skills like acceptance of their feelings and changing harmful behaviors. It includes individual therapy, group skills training, phone coaching, and therapist meetings. Studies show DBT helps people manage their emotions, improve relationships, and handle stress better.
Symptoms Improved By DBT
DBT helps with:
Emotional ups and downs: difficulty controlling emotional responses
Relationship problems: trouble with communication and conflicts
Impulsive actions: doing things without thinking, leading to negative outcomes
Self-harm and substance abuse: harmful behaviors to cope with emotions
Feelings of emptiness: persistent feelings of void or lack of purpose
Four DBT Skills for Day-To-Day Life
1. Mindfulness
Mindfulness is about paying attention to the present moment without judgment. It helps you notice your thoughts, emotions, and physical sensations so you can respond thoughtfully instead of reacting impulsively.
How to practice mindfulness:
Observe: Notice what is happening around you and inside you without trying to change it.
Describe: Put your observations into words.
Participate: Fully engage in what you are doing right now, without distractions.
Practicing mindfulness can reduce stress, improve focus, and help manage emotions.
2. Distress Tolerance
Distress tolerance skills help you handle and survive crises without making things worse. These skills are useful for managing intense emotions and avoiding impulsive actions.
Key distress tolerance strategies:
TIPP Skills: Change your body Temperature (like splashing cold water on your face), exercise Intensely, Pace your breathing, and Progressively relax your muscles.
Distract with ACCEPTS: Do Activities, Contribute by helping others, Compare with others’ situations, create opposite Emotions, Push away thoughts, focus on different Thoughts, and use Sensations like holding ice or listening to loud music.
Self-soothing: Use your senses to calm yourself, like listening to music or lighting a scented candle.
3. Emotional Regulation
Emotional regulation skills help you understand and manage your emotions. By recognizing and labeling emotions, you can take steps to reduce negative emotions and increase positive experiences.
Strategies for emotional regulation:
Check the facts: See if your emotional response matches the situation.
Opposite action: Do the opposite of what your emotions tell you. If you’re angry, try to be kind and understanding.
Accumulate positives: Do things that make you happy and satisfied.
Build mastery: Do activities that make you feel good at something.
4. Interpersonal Effectiveness
Interpersonal effectiveness skills help you handle relationships, making sure your needs are met while respecting others. These skills are helpful in resolving conflicts and asserting your needs.
Key interpersonal effectiveness techniques:
DEAR MAN: Describe the situation, Express your feelings, Assert your needs, Reinforce the benefits, stay Mindful, Appear confident, and Negotiate.
GIVE: Be Gentle, act Interested, Validate the other person, and use an Easy manner.
FAST: Be Fair, don’t over-Apologize, Stick to your values, and be Truthful.
Conclusion
Using these DBT skills in your daily life can help you manage your emotions and relationships better. Practicing mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness can lead to a more balanced and fulfilling life. If you’re struggling with emotional or behavioral issues, consider trying DBT with a trained therapist to experience these benefits. If you are interested in exploring DBT, reach out to my office to schedule an appointment for trauma therapy to get started!