Dialectical Behavior Therapy (DBT)

Developed by Marsha Linehan and taught to Coach LJ by the team at Minnesota Mental Health Clinics

Deep dive into the history of DBT told by Marsha: click here

Resources

Coach LJ's Reflections

let's just TRAIN

Community Groups

An Overview of the Skills Learned

DBT is broken into sections or Modules and then each module has a number of specific skills that fall into that category. Here we can get a BIG PICTURE look at the program. On the following page in the website you will find a more in-depth look at Coach LJ's interpretations and reflections on these individual skills.

DBT can be helpful for individuals who have:

  • Suicidal ideation

  • Overwhelming thoughts

  • Personality disorders

  • Autism Spectrum Disorder

  • Depression

  • Anxiety

  • Been recommended the program by a mental health professional

DBT is an ever-evolving behavior therapy that psychologists and mental health professionals are working on broadening the scope of to help more people. Learn more on how it got started.

Core Mindfulness

  • Wise Mind

  • Observe

  • Describe

  • Participate

  • Nonjudgmental stance

  • One-mindfully

  • Effectiveness

  • Loving Kindness

  • Chain Analysis

Distress Tolerance

  • ACCEPTS

  • Self-soothe

  • IMPROVE

  • TIP

  • Pros and Cons

  • STOP skill

  • Radical Acceptance

  • Turning the Mind to Willingness

  • Half-smiling and Willing Hands

  • Mindfulness of Thoughts

Dialectics

  • Acting Dialectically

  • Decreasing/Stopping Unwanted Behaviors

  • Challenging Cognitive Distortions

Emotional Regulation

  • Challenging Emotion Myths

  • Observe/Describe Emotions

  • Check the Facts

  • Problem Solving

  • Opposite Action

  • Accumulate Pleasant Emotions

  • Build Mastery

  • Cope Ahead

  • PL.E.A.S.E

  • Letting go of Emotional Suffering

  • Managing Extreme Emotions

Interpersonal

Effectiveness

  • Interpersonal Priorities

  • Factors Reducing Effectiveness

  • Challenging Interpersonal Myths

  • Objective Effectiveness

  • Self-Respect Effectiveness

  • Intensity Levels and Factors to Consider

  • Attending to Relationships

  • Boundaries

Coach LJ's Principle: T.R.A.I.N

  • Treat yourself right

  • Respect yourself

  • Aim for achievable goals

  • "I CAN and I WILL"

  • Now is the time

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Disclaimer

*please note that Coach LJ is not a license therapist and you should always consult your individual mental health care provider for personal advice. All refections should be taken as anecdotal and credit for the curriculum being reflected on is given to Marsha Linehan and the DaTRAC Manual for Minnesota Mental Health Clinics

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