DBT can help you getting a grip on your own mind.

What is DBT?

Dialectical behavior therapy (DBT), developed by Marsha Linehan, Ph.D., at the University of Washington, is a type of psychotherapy.

The “dialectical” in DBT describes the process around the therapy. It deals with two contradicting precepts;

1) Acceptance

Life is so much better when you can accept who you are, the people in your life and all the good and bad experiences you’ve endured.

2) Awareness

learning to use thinking to change feelings.

So, what's the secret sauce?

We only act impulsively when we’re not thinking clearly and we can only begin to think clearly when our judgment is not emotively clouded.

Lots of folks - we get stuck in the past, replaying all those crappy moments. Mindfulness is like slapping on a big ol' stop sign to break that not-so-great cycle.

Dialectical thinking

Dialectical thinking involves stepping back and acknowledging that two opposite truths can exist and that we are capable of arriving at a conclusion or behavior that honors both.

For example, life can involve pain and it can also involve joy. For some who struggle with anxiety or depression, they can get stuck on one side of that “truth” or judgment — “Life is always painful.”

Four core principles

Mindfulness

Learning to observe, describe, and live in the moment of what you are experiencing.
This includes thoughts, sensations, emotions, and things happening externally.
It is important to understand these sensations without judging these experiences as “good” or “bad.”
You frame what state of mind you’re making decisions in- emotion or reason. You want to be in the healthy middle, which is wise mind.

Emotion Regulation.

Find balance and temperance by paying attention to your emotions and successfully managing them.
Research tells us that urges typically last for 20–30 minutes, which means the feeling will pass regardless if we have engaged in the behavior or not. If we adopt an open and curious attitude about the urge and let it flow without doing battle with it, the urge will subside.

Interpersonal Effectiveness.

Assert your needs and to manage conflict in relationships.

Distress Tolerance.

Learn ways to accept and tolerate distress without doing anything that will make the distress worse in the long run, e.g. engaging in behavior that perpetuates a spiraling habit. This can help you establish healthy ways to control impulsive behaviors.

TIP; temperature, intense exercise, paired muscle relaxation/paced breathing. These individual skills shock you out of your low state, Once you’re feeling well enough to think clearly and problem solve, you use emotion regulation skills.

Get free from your old thoughts

No assumptions

Learning to think objectively and critically is liberating. We're not mind- readers, and retraining the brain to stop leaping to conclusions is incredibly effective and freeing.

Flexible thinking

DBT teaches us to learn new things, and experience more open emotions and feelings. Keeping an open mind and exercising the brain to increase its flexibility has many benefits and life enhancing and enriching effects.

Skills

DBT focuses on building skills that reduce your impulsive behaviors and increase your ability to reflect before acting.

"Riding the Wave" is all about being a brave surfer and facing up to a tough emotion until it moves on.

Imagine our impulsivity as this wild ocean, right? So, picture this: during our day, all sorts of things can set us off, from inside or outside stuff that messes with our vibes.
Now, we've got choices: we either let these impulses totally take the wheel, or we decide to boss them around a bit. It's like learning to dance with our urges, letting them crash through us like waves.
Bottom line? We're the ones who take charge by finding our zen and riding those waves like champs.🌊😎

Therapy + Mindfulness = results

Therapists are increasingly using mindfulness, along with meditation, to help patients who haven't responded to other treatments. As science progresses, we're recognizing the daily benefits of Zen practices. According to NAMI (National Alliance on Mental Illness), incorporating self-awareness tools and skills, like mindfulness, can be really helpful alongside therapy and medication during the recovery process.

The focus of DBT is to help those who have significant trouble managing their emotions, thoughts, and behaviors. It can help you get to more peace.

By using healthy coping mechanisms to handle intense waves of emotions, a person overcome with impulsive urges is better equipped to deal with different and difficult situations. Book your free phone appointment with a Glimmer Care Specialist today and work with us to free your thinking and experience and richer life.

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