Dialecticalbehaviortherapy.com

Dialectical Behavior Therapy: DBT Skills, Worksheets, Videos

WEBDialectical Behavior Therapy (DBT) is a structured therapy that focuses on teaching four core skills (mindfulness, acceptance & distress tolerance, emotional regulation, and …

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URL: https://dialecticalbehaviortherapy.com/

Thought Defusion: DBT Skills, Worksheets, Videos, Exercises

WEBThought defusion, or cognitive defusion, is an exercise derived from Acceptance and Commitment Therapy (ACT). The goal of thought defusion is to create space between …

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TIPP: DBT Skills, Worksheets, Videos, Exercises

WEB1. Introduction. The last exercise for distress tolerance is the TIPP technique. This technique is another method that you can use to cope with …

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Myths About Emotions: Exercises, Worksheets, Videos

WEBEmotions are part of how we react to the events around us and inside us and it is totally normal to let others know how I feel. Also, there is a right way to do it. 2. Myth: …

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Observing: DBT Skills, Worksheets, Videos, Exercises

WEBStep 4: Write Down Your Progress. After you finish doing the exercise, use the worksheet to write down how the experience went for you. This is useful because as you return to the exercise you have a record of your progress. In the first column write the date and in the second - the object that you picked to observe.

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Wise Mind: DBT Skills, Worksheets, Videos, Exercises

WEBInstructions. Wise mind helps you make decisions by balancing your emotional and reasonable mind. This exercise lasts 10 minutes in total. Try to do this …

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Self Validation: DBT Skills, Worksheets, Videos, Exercises

WEB1. Introduction. Self-validation is a distinctive DBT skill that focuses on accepting the emotions you are experiencing. If you have trouble regulating your …

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Mental Body Scan: DBT Skills, Worksheets, Videos, Exercises

WEBDBT Mindfulness: Mental Body Scan. 2. Instructions. Learn to relax by scanning through your body and listening to how everything feels. ( 15 minutes) Repeat …

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Radical Acceptance: Skills, Worksheets, Videos, Exercises

WEBRadical acceptance is about recognizing that some parts of life are beyond our control, and that struggling against them only leads to further suffering. It involves …

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Coping Ahead: DBT Skills, Worksheets, Videos, Exercises

WEB1. Introduction. Coping ahead is all about making a plan for ourselves for dealing with a stressful situation we will encounter in the future. We prepare for the stress situation …

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Letting Go of Judgments: Exercises, Worksheets, Videos

WEBDBT Mindfulness #10: Letting Go of Judgment. Watch on. DBT Mindfulness: Letting Go of Judgments. There are two exercises here. You should practice them both …

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Communication Styles: Exercises, Worksheets, Videos

WEBPassive-Aggressive Style: people with passive-aggressive style tend to express their emotions, thoughts and needs in an indirect way, and they do not express their anger in …

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Interpersonal Boundaries : Dialectical Behavior Therapy

WEBStep One : Types of Boundaries. In this step, we will present several types of interpersonal boundaries. Being informed about these different types is the first step in order to …

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Actions Based on Values: Exercises, Worksheets, Videos

WEBThis exercise will help you identify the aspect of your life that you value the most. After you do that, we'll work on finding concrete actions that you can do so that you live your life …

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Cost Benefit Analysis: Exercises, Worksheets, Videos

WEBDBT Distress Tolerance #1: Cost Benefit Analysis. Watch on. Distress Tolerance: Cost Benefit Analysis helps you decide whether a problematic behavior is …

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Internal vs. External Events: Exercises, Worksheets, Videos

WEBThe point of this DBT skill is to: Identify your level of internal versus external awareness; Practice focusing more on whichever one you do less; Ultimately, creating a …

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Barriers to Interpersonal Effectiveness: Exercises & Worksheets

WEB4) Derailing from the other person's needs and emotions. Taking attention away from the needs and emotions of others and focusing attention only on you needs and emotions. …

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Trust in Relationships: Exercises, Worksheets, Videos

WEBStep Three : Being Consistent. Another important component for building mutual trust is being consistent and stable over time. When people are unpredictable with their …

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