Dialectical Behaviour Therapy Transformation through the Dialectic of Acceptance and Change
Gina Vanderham MA, MFT, ICADC, SAP, RCC
Table of Contents What is Dialectical Behaviour Therapy?
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Who Can Benefit From Dialectical Behaviour Therapy?
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What New Skills Will I Learn?
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Mindfulness
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Distress Tolerance
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Emotional Regulation
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Interpersonal Effectiveness
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Four-part Curriculum
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What is Dialectical Behaviour Therapy? Dialectical Behavioral Therapy (DBT) is a highly effective form of Cognitive Behaviour Therapy that involves the dialectic of acceptance and change. Before you can move forward and implement positive changes in your life, you need to accept yourself and your situation as they currently are.
Self-acceptance leads to change.
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Who Can Benefit from Dialectical Behaviour Therapy? Extensive research demonstrates that DBT succeeds with even the most persistent of challenges including: ●
Anxiety
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Depression
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Substance abuse
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Emotional reactivity
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Anger management
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Chronic feelings of emptiness
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Intense sadness or recurrent fear
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Suicidal thinking or behavior
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Eating disorders such as bingeing and purging
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Impulsive behaviour such as reckless driving or unsafe sex
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Difficulty building and maintaining healthy relationships
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Self-harm and self-destructive behaviour
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What New Skills Will I Learn? Skills modules include Mindfulness and Distress Tolerance to provide a basis for self-acceptance in the now. Emotional Regulation and Interpersonal Effectiveness help you make changes and lead a fulfilling life.
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Mindfulness Mindfulness, or being aware of your feelings and reactions in the present moment without judgement, will help you cope with the powerful emotions you may feel when attempting to make changes in your lifestyle.
You will learn to observe and describe your internal and external environment without evaluation. This will keep you centred and present. You will gain the ability to let emotions come and go instead of getting stuck in a particular way of feeling or reacting. 6
Distress Tolerance You will learn to accept a life crisis or difficult circumstance calmly instead of becoming overwhelmed and making the situation worse . Tactics will include distraction methods, self-soothing techniques, radical acceptance of the truth, and willingly being open to taking effective action.
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Emotional Regulation Emotional regulation skills will assist you in mastering your emotional world. You’ll learn how to: ● ● ● ●
Identify obstacles to changing emotions Increase positive emotional events Enhance mindfulness re current emotions Employ distress tolerance strategies
You’ll also gain an understanding of how emotions materialize and how they prompt you to action. “Taking Opposite Action” is one technique you’ll practice to improve your mood. For instance, if you are feeling down, your initial instinct may be to withdraw. However, if you take the opposite action and go out, you may find that your mood improves for the better. 8
Interpersonal Effectiveness Learn basic assertiveness skills such as how to ask for what you want and how to say no. Practice techniques to assist you in maintaining relationships and maintain self-respect with the following acronyms: GIVE AND FAST. ● ● ● ●
Gentle Interested Validate Easy manner
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Fair Apologies (few) Stick to your values. Truthful (Don’t lie.)
Four-part Curriculum The exciting aspect of Dialectical Behavior Therapy is that you actually learn concrete skills, have homework assignments, and make real changes in your life. What’s more, it is a time-tested formula that works. Group therapy provides the additional bonus of social interaction and peer feedback. Take time out and invest in yourself. Change your life for the better.
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