Dialectical Behaviour Therapy (DBT)

DBT skills training covers four broad areas; Mindfulness, Distress Tolerance, Emotional Regulation and Interpersonal Effectiveness. Mindfulness is described in more detail above.

Distress Tolerance skills enable individuals to accept their current feelings or situation and cope with negative emotions. Unfortunately everyone experiences distress at some point and although it is natural to try to escape unpleasant emotions, this is not always possible and attempting this can in fact cause further overwhelming distress. Distress tolerance skills teach people how to weather the distress storm rather than be caught the eye of the storm whilst trying to escape. Core skills involved in distress tolerance are; distraction techniques, self-soothing skills, mindfully improving the moment and evaluating the pros and cons of tolerating distress.

Emotion regulation skills help to manage those emotions which are experienced as overwhelming. This includes work on improving our understanding of emotions such as developing our ability to recognise and label emotions and enabling us to reduce emotional vulnerability. For example, taking care of our physical needs and decreasing emotional suffering through the use of the two skills, letting go and taking opposite action.

Interpersonal Effectiveness skills aim to improve relationships using clear communication, assertiveness and conflict management skills. This last set of skills can be particularly useful for those who find they often misunderstand what others say or do leading to intense emotional outbursts.
DBT: 4 Important Sets of Skills

Distress Tolerance
Coping with painful emotions

Attending to the present moment

Emotion Regulation
Recognising and Labelling emotions

Interpersonal Effectiveness
Setting boundaries and negotiating solutions
Contact me today to have an informal chat before making an appointment.
There is no charge for this initial discussion. 

Tel: 07894 038084
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