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Dialectical Behavior Therapy: DBT Skills, Worksheets, Videos Dialectical Behavior Therapy (DBT) is a structured therapy that focuses on teaching four core skills (mindfulness, acceptance distress tolerance, emotional regulation, and interpersonal effectiveness) to help you create a good life for yourself You work on those skills through a series of lessons and then start applying them to your life This free guide has approximately 40 short DBT lessons
DBT Distress Tolerance: - Dialectical Behavior Therapy DBT emphasizes a variety of practical and effective strategies for diverting your attention away from intense emotions, such as: Engaging in regular physical activity helps you apply the skills found in Distracting Activities and TIPP You do not have to enroll in a gym – walking or running daily around the neighborhood or just doing some
Thought Defusion: DBT Skills, Worksheets, Videos, Exercises DBT Mindfulness: Thought Defusion helps you separate yourself from unproductive thoughts This exercise includes three versions of mindful imagery to assist you with noticing and identifying your negative thoughts After noticing your negative thoughts, you will practice creating space between yourself and these negative thoughts
DBT Emotion Regulation: - Dialectical Behavior Therapy Emotion Regulation, the third core skill of DBT, builds on mindfulness and distress tolerance These 10 exercises teach you to recognize, accept and regulate your emotions This complements the final DBT component, interpersonal effectiveness
DBT Interpersonal Effectiveness: - Dialectical Behavior Therapy DBT is best done in groups, so the Interpersonal Effectiveness exercises on this site are a great option Role-playing can also be a good way to practice Simulating real-life situations may feel weird at first, but keep at it Practice makes perfect
Observing: DBT Skills, Worksheets, Videos, Exercises DBT Mindfulness: Observing is your first lesson in developing your mindfulness muscles Scroll Up Instructions Focus on an object for 5 minutes Do this exercise three times a week Step One: Find a Comfortable Space Find a comfortable and quiet place where you wouldn't be interrupted Breathe several times slowly; breathe in and exhale so
RESISTT Technique: DBT Skills, Worksheets, Videos, Exercises RESISTT is a set of 7 techniques to help you deal with overwhelming emotions Sheri Van Dijk covers this DBT exercise in her book DBT Made Simple When you have an experience of overwhelming emotions it's hard not to act on unproductive urges ranging from minor (e g overeating) to serious (e g self-harm)
Communication Styles: Exercises, Worksheets, Videos Communication styles quiz (adapted from "DBT Made Simple" by Sheri Van Dijk) Assertive Style I feel that I am allowed to express my thoughts and emotions to other people I pay attention to both my own needs and those of other people, and I am good at making compromises
Mindful Breathing: DBT Skills, Worksheets, Videos, Exercises DBT Mindfulness: Mindful Breathing lets you calm your mind when you are losing control We will provide three versions of this exercise, so you can experiment and find the one that works best for you This exercise may seem simple, but it is very effective Do the breathing exercise once a day for a week
Grounding Technique: DBT Exercises, Worksheets, Videos The goal of grounding techniques is to help you get in the here and now, and shift your focus away from distressing thoughts, emotions, or sensations When you are overwhelmed with emotions, you often stop being present in the moment and drift off into an inner world of thoughts, or you start re-visiting the past or thinking about the future