Do you feel like regular talk therapy falls short of dealing with the problems in your life?
What is Dialectical Behavior Therapy?
This module enables the individual to better manage their emotions especially in times of acute duress.
Quote Catalog
Here are just a few examples.
Comparisonscan be helpful especially when we are in crisis mode and feeling as if nothing will ever get better.
Find what works to make you feel better in the moment.
Emotionsmight mean you use an opposite action to deal effectively with the emotion youre struggling with.
This can help curb impulsive behavior and actually have an impact on your overall mood.
Pushing awaythe situation means getting some emotional distance from it for a short period.
“ACCEPTS” acronym
This is temporary and definitely not a long-term solution, as emotions have to be dealt with eventually.
However, it does give you some respite from the pain until youre ready to confront it.
Thoughtsemphasizes the ability to distract yourself from thoughts about the situation until youre fully ready.
“DEAR MAN” acronym
Sensationsplaces the focus back on your five senses.
Assertingmight look like Debra declaring her wishes, setting a boundary or saying no entirely.
She could say something like, I am going to have to keep my phone off after midnight.
Reinforcingincludes reinforcing someones ability to respect your wishes by rewarding them.
How else can we solve this problem?
Imagery (visualize dealing successfully with whatever adverse circumstances youre facing).
Meaning (find meaning in the pain or suffering youre experiencing what can be learned from this?)
Prayer (use prayer to self-soothe, surrender and reach out from help from a higher power).
