Diving Deeper into the Skills...
Scroll through to Learn More about DBT skills
As time progresses, each skill will be accompanied by a blog post, video explanation, try this, and a how Joy learned section. Courses within the client portal are in early stages of development as well.
Coach LJ's T.R.A.I.N principle
What is It?
The TRAIN acronym can be adapted to any situation. It all boils down to having a process mindset when on a journey and not getting too down on yourself when things get rough. The main acronym for TRAIN stands for:
Trust the process
Respect yourself
Aim for achievable goals
Inspire growth
Nurture progress
View the Blog Post
T-
Treat yourself Right
R-
Respect yourself
A-
Aim for achievable goals
I-
"I CAN and I WILL"
N-
Now is the time
How Joy Learned
Core Mindfulness
What is It?
View the Blog Post
Wise Mind
Observe, Describe,
Participate
Non-judgmental Stance
Couples Counseling
Therapy Sessions
Chain Analysis
Couples Counseling
Try This
How Joy Learned
Interpersonal Effectiveness
What is It?
View the Blog Post
Interpersonal Priorities
Challenging Interpersonal Myths
DEAR MAN
Objective Effectiveness
DEAR GIVE
Self-Respect
Effectiveness
DEAR FAST
Self-Respect
Effectiveness
SAYING NO
Intensity Levels and Factors to Consider
Attending to Relationships
Boundaries
How Joy Learned
Emotional Regulation
What is It?
View the Blog Post
Challenging Emotion Myths
Observe/Describe Emotions
Check the Facts
Problem Solving
Opposite Action
Accumulating Pleasant Emotions
Build Mastery
Cope Ahead
PLEASE
Letting Go of Emotional Suffering
Managing Extreme Emotions
How Joy Learned
Distress Tolerance
What is It?
View the Blog Post
ACCEPTS
Self-soothe
IMPROVE
TIP
Pros/Cons
STOP
Radical Acceptance
Turning the Mind to Willingness
Half-Smiling and Willing Hands
Mindfulness of Current Thoughts
Try This
How Joy Learned
Dialectics
What is It?
View the Blog Post
Acting Dialectically
Decreasing/Stopping Unwanted Behaviors
Challenging Cognitive Distortions
National Crisis Resources
Try This
How Joy Learned
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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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